WHAT SHALL I EAT 
AND WHY 
Essential Food Facts 
Louisiana State Department of ..Health 
New Orleans, La. 
Printed by Wetzel Printing, Inc. 
New Orleans, Louisiana, 
May, 1942 
Third Edition 
Second Printing 
Copyright, 1941, 
Margaret C. Moore 
First Edition 
Copyright, 1938, 
Margaret C. Moore 
Second Edition 
Copyright, 1941, 
Margaret C. Moore WHAT SHALL I EAT 
AND WHY 
Essential Food Facts 
Louisiana (StatejDepartment of Health 
New Orleans, La. 
Printed by Wetzel Printing, Inc, 
New Orleans, Louisiana, 
May, 1942 
First Edition 
Copyright, 1938, 
Margaret C. Moore 
Second Edition 
Copyright, 1941, 
Margaret C. Moore 
\W 
Third Edition 
Second Printing 
Copyright, 1941, 
Margaret C. Moore 
lx LINES TO TAKE THE CONCEIT OUT OF ANYBODY 
The chemists, in their searching way 
Thus analyze our human clay: 
Your body’s lime, reports this group, 
Would whitewash just one chicken coop, 
Your sulphur content, if you please, 
Would rid a single dog of fleas. 
Your iron would make a two-inch nail. 
(An iron will ? of no avail!) 
A child’s toy cannon could explode 
On what is your potassium load. 
Your phosphorus would tip some matches. 
(A man takes chances when he scratches.) 
Nor does it count how much you sup; 
Your sugar measures scarce a cup. 
A laundryman can still take hope: 
Your fat would make six bars of soap. 
And so, if you’ve a swollen head, 
Remember what the chemists said: 
Your bodily ingredients 
Are worth just eighty-seven cents. 
Ruth Seymour Vesely 
Reprinted by permission from News Edition, of June 10, 1937 of Industrial and En- 
gineering Chemistry. 
III FOOD ESSENTIALS 
According to McCollum and Becker 
"Amino acids - 10 
Fat—soluble vitamins 4 (Vitamins A, D, E and K) 
Water—soluble vitamins 6 (Ascorbic acid, thiamin, riboflavin, nico- 
tinic acid, pyridoxin, pantothenic acid) 
Fatty acid 1 
Choline .. 1 
Source of glucose 1 (Sugars, starches) 
Mineral elements . 13 (Sodium, potassium, calcium, magnesium, 
chlorine, iodine, phosphorus, sulphur, 
iron, copper, manganese, zinc, cobalt) 
Total known nutrients 36” 
Food, Nutrition and Health, E. V. McCollum and ). Ernestine Becker, Fifth Edition, 1940. 
"DIETARY PATTERN’ TO MEET THE 
RECOMMENDED ALLOWANCES” 
Milk, adults 1 pt., children pts. to 1 qt. 
Egg, 3 or 4 times per week. 
Meat, 1 serving (1 oz. at 1 yr. up to 3 ozs. for adults). 
Vegetables, 2 servings. One green or yellow. 
Fruit, 2 servings. One citrus or tomato and one other, as apple, prunes, etc. 
Potato, one or more servings. 
Butter or fortified oleo, (100-500 calories). 
Whole grain or enriched’ cereal and bread, at least half of the intake. 
Sugar, fat, etc., to complete calories.” 
Committee on Food and Nutrition, National Research Council, May, 1941. 
IV In traduction 
Food is probably man’s most fundamental 
need. To satisfy this need, primitive man wan- 
dered the face of the earth. When he sought to 
insure a food supply and cultivate the first grass- 
like forerunners of our present day cereals, he 
unwittingly laid the foundation of civilization, for 
he necessarily established permanent or semi- 
permanent homes. 
It is a step of thousands of years from homes 
near the first primitive grain patches to cliff dwell- 
ers of New York today; yet such cities are made 
possible not by the superior architecture and dar- 
ing of modern engineers, for the pyramids still 
stand as mute evidence of the engineering skill 
of other days, but the modern city of cliff dwellers 
is made possible by superior methods of preserva- 
tion of foods—the tin can, to be specific. Who 
would dare pile family after family in tall build- 
ings set in the midst of cement covered acres with 
no more available soil than a few flower pots for 
growing geraniums, were it not for modern can- 
ning, refrigeration and transportation? 
The history of a race is largely the history of 
its food. It is not an accident that the meat eat- 
ing Nordics are taller than the Japanese, Chinese 
and Malays who for centuries have lived on a low 
or a protein deficient diet. Minor differences in 
the same race may be traced to food habits: the 
bad teeth of the meat eating middle class English- 
man compare poorly with the strong, fine teeth of 
the European peasant, who supplies his protein 
need mainly with cheese which is also very rich in 
calcium; the Manchus in China are notably taller 
than the lower classes because for generations 
they have been the wealthy class and have not suf- 
fered from protein deficiencies. 
Climate influences food habits. The Eskimo 
eats little but meat and fat; the native of the 
tropics eats largely of fruit and vegetables; the 
one is best fortifying himself against extreme cold; 
the other is restoring most effectively the body 
fluids lost through excessive perspiration. 
The Japanese with a vitamin A deficient diet 
tend to have bad eyes for the same reason that 
many born in Germany during the first World 
War, when the entire civilian population suffered 
an acute vitamin A shortage, were either blind or 
had impaired vision. An Englishman cured scur- 
vy among his sailors by giving the juice of citrus 
fruits (vitamin C) ; England was first to make 
lime (citrus) juice a compulsory part of a sailor’s 
diet. England is still the leading sea power of 
the world. 
In 1453, the Turks captured Constantinople and 
cut off the passage to the East, thus cutting off the 
spice supply of Europe; spices were necessary to 
preserve meat or to cover up incipient decay. Eu- 
rope wanted its meat and needed its spices. The 
direct outcome was the Columbus episode of 1492 
and a new world. Truly the urge for food is com- 
pelling and great romance travels in its wake. 
Everyone eats. It has been estimated that in 
approximately seven weeks, the average Ameri- 
can eats his own weight in food; the young eat 
their own weight in approximately two weeks; the 
very old in about nine weeks. A person probably 
drinks in actual weight one-half to over the actual 
amount eaten, depending on his personal water 
drinking habits. 
Because everyone eats food, and a considerable 
quantity of it, there is the very prevalent feeling 
that everyone knows all about foods. This feeling 
of assurance is particularly strong among that sec- 
tion of the population which prepares three meals 
a day. Unfortunately, familiarity does not mean 
understanding; many millions of apples had fallen 
before the right apple fell before the right man 
to suggest the law of gravity. 
Today, there is probably no subject about which 
there exists more false ideas, more "isms,” more 
fads and more downright dangerous notions than 
about food. Ignorance and misinformation in this 
field constitute a menace not only to personal but 
to national well being, for health and efficiency 
depend more upon food than upon any single fac- 
tor. The food of the individual’s mother prior 
to his birth directly affects his body formation, his 
health. From birth onward, food and its assimila- 
tion determine growth, state of nutrition, health 
and perhaps, when the whole truth is known, men- 
V tal development and character. Later in life, food 
can influence the reproduction of new life. 
With increased knowledge, the line between 
foods and medicines is growing very thin. Diet 
plays a major part in the treatment of such condi- 
tions as beriberi, scurvy, pellagra, rickets, tuber- 
culosis, diabetes, gastric ulcer, infantile diarrhea 
and various other ills. More and more is it be- 
coming apparent that infections gain their hold 
upon the body when the state of nutrition is low. 
In the border land of malnutrition grow the vague 
symptoms of unrecognized deficiencies, the minor 
ailments that make life miserable before their 
cause becomes sufficiently definite to be recog- 
nized. 
The changing world has not sufficiently 
changed national dietary habits. The man whose 
father walked to work, cut wood, spent much of 
his time out of doors, now works at a desk all 
day, eats food in excess of his daily need, grows 
fat, and in all likelihood dies of heart trouble. 
His wife bears few children, plays cards, lets the 
servants and electricity do her work while she eats 
rich food, gets fat and in all probability becomes 
a fit subject for the diabetes of middle age. 
Modern living has taken man out of the sun- 
shine and put him under glass; hence the adver- 
tising of sun-ray lamps, vitamin D foods and even 
vitamin D face creams. It would take a Phila- 
delphia lawyer with the training of a scientist 
superimposed to keep his balance and be uninflu- 
enced by all the "do’s” and "don’ts” hurled at 
him for the advertising page and the radio, unless 
it is remembered constantly that most of these ad- 
monitions have their main origin in hope of coir, 
mercial gain. These are but a few of the trends 
of modern times. 
The aim of the following pages is to set forth 
in a brief and usable manner the fundamental 
food facts that should be a part of every person’s 
knowledge since, whether he knows it or not, he 
must eat to live. The last word in the science of 
nutrition is a long way off, but only that which is 
accepted as authoritative is used in the pages that 
follow. 
Written in 1937. 
Three years later, the aim of this book is the 
same—to present authoritatitve information re- 
garding nutrition in a simple and understandable 
form. The bulk of knowledge is now greater, 
but the need to know these things is also greater. 
In May of this year, the Committee on Foods 
and Nutrition of the National Research Council 
agreed upon a set of recommended daily allow- 
ances. This book has been revised to conform 
with these recommendations. 
Written in 1941. 
M. C. M. 
VI ARRANGEMENT 
Page 
1. Preface I-VII1 
2. Kinds of Foods 1 
3. Proteins 2 
4. Carbohydrates 4 
5. Fats 4 
6. Mineral Requirements 5 
7. Vitamins ■ 7 
8. Reaction and Bulk 8 
9. Food Changes in Cooking, Canning and Processing 9 
10. Recommended Allowances 10 
11. Those Who Need Special Foods 13 
12. Table of Recommended Allowances.— 14 
13. Scale for Calculating Food Intake 15 
14. Food Graphs 16-70 
15. Bibliography 71 
ILLUSTRATIONS 
1. Vitamin G- . VIII 
2. Protein.. 2 
3. Vitamin B 9 
4. Calculation Chart 12 
VII Vitamin G 
For General A>Vell-Bein& 
Male rat, 28 weeks old 
This rat had no vitamin G and weighed only 63 grams. 
Note loss of hair and emaciated condition 
The same rat 6 weeks later, after receiving food rich in vitamin G. 
Its weight was then 169 grams 
(Illustrations reproduced by permission of the U. S. Bureau of Home Economics) 
VIII Kinds Of Foods 
In the absence of exact information, a varied 
diet including an abundance of fresh fruits, vege- 
tables and whole grains, together with milk, eggs, 
meat and sea food, will very likely include every 
dietary essential. When an emergency arises, be it 
physical, financial or otherwise, and the quantity 
and selection of food is limited, then a more exact 
knowledge of food is essential. 
There are various ways to classify foods: plant 
foods, animal foods, mineral foods; but the most 
fundamental classification is that which considers 
each food for its principal contribution to the 
body, that is, proteins, starches and sugars,—tech- 
nically called carbohydrates,—fats, mineral-bear- 
ing and vitamin-bearing foods. Few foods belong 
absolutely in one class to the exclusion of other 
classes. Gelatin and egg white are pure proteins; 
sugar, cornstarch are pure carbohydrates; most oils 
and shortenings are pure fats; table salt is a pure 
mineral; yet it is with these fundamental classifi- 
cations that one must deal in order to eat intelli- 
gently. 
The faddist who urges one not to eat a protein 
and a carbohydrate at the same meal does not 
know his food chemistry. How does he propose 
to take nine per cent of protein from the slice of 
bread ? By what magic does he propose to remove 
the twenty per cent of carbohydrate from his navy 
beans? What device will separate the lactose 
(sugar of milk) from the casein (protein of milk) 
in his glass of milk? Does he propose to confine 
himself to unseasoned, unflavored egg white or 
gelatin at the protein meal and plain, white sugar 
and cornstarch at the carbohydrate meal ? 
In general, the facts that should be kept in 
mind are:— 
Protein rich foods—necessary to build and 
rebuild the body tissues—milk, eggs, meat, fish, 
cheese, beans, peas and nuts. Taken in excess, 
protein can be converted into carbohydrates and 
carbohydrates into fats. 
Carbohydrate rich foods—necessary to 
rurnish energy and warmth—cereals, bread, 
rice, potatoes and all sweets. When taken in 
excess, they are converted to fat and stored as 
such. 
Fat rich foods—necessary for energy and 
to maintain body temperature—butter, cream, 
oil, shortenings and fats from all sources. When 
taken in excess, they are stored in the body as 
fats. 
Mineral rich foods—necessary to build 
and maintain the bony parts of the body, the 
body fluids and tissues—in green vegetables, 
fruits, sea foods, milk, eggs, cheese, the organs 
of animal, salt and drinking water. 
Vitamin rich foods—necessary to utilize 
the other food materials—present principally 
in reen and yellow vegetables, fruits, milk, eggs, 
sea foods, and in the organs of animals. 
When all these needs are met, there must still 
be the right amount of food to fit the individual’s 
needs. A man doing vigorous out-of-door work 
must eat more than a man sitting at a desk. One 
measures the energy-giving power of food in 
calories. Pound for pound, fat gives the most 
calories; pure sugar, starch and protein are of 
almost equal value. The calorie value of any food 
decreases as its water content increases: level 
tablespoonful of whole powdered milk with prac- 
tically no water content are equivalent to one glass- 
ful of milk which is approximately eighty-seven 
per cent water. 
Harrop says that one calorie is equivalent to the 
energy expended by a person rising from a sitting 
position in front of a door, turning a key in the 
lock and sitting down again. 
A child playing actively needs a high calorie 
diet to take care of the great expenditure of 
energy. He may eat as much as a man, much more 
in proportion to his bodily size. Pregnant women 
toward the end of their pregnancy need slightly 
higher calorie diets than would be calculated for 
an ordinary woman doing the same amount of 
daily work; nursing women need about 60 calories 
a day for each pound of the baby’s weight for the 
first three months, and 40 to 50 calories per 
pound for succeeding months. 
Foods of the right kind and in the right amount 
are the foundation of a well nourished body. 
1 Proteins 
Besides the building of all new nerve, organic 
and muscle tissue, protein is necessary to replace 
the worn out parts of the human machine. Even 
in sleep, respiration, digestions and absorption 
take place and there is the flow of body fluids. 
burning up activity as heavy exercise. If one 
worked without some protein foods to replace the 
worn out cells, there would be the same debilitat- 
ing effect as from a fever, no matter how much 
fat, carbohydrate, mineral matter and vitamins 
were included in the diet. High calorie diets in 
Protein for building muscles and all tissues. 
Illustration reproduced by permission U. S. Bureau of Home Economics. 
Rats from the same litter, 11 weeks old 
This rat had good protein but not enough. It weighed 70 grams 
This one had enough protein but of a poor kind. 
It weighed only 65 grams 
This one had good protein and plenty of it. It grew normally 
and weighed 193 grams 
These operations are work and require energy, 
even though in sleep or at absolute rest, the wear- 
ing out of the cells is at its lowest point. With 
increased activity, the wear and tear is increased. 
A plentiful amount of carbohydrates keeps the 
wear and tear to a minimum because carbohydrates 
as well as fats are then used for energy and pro- 
tein is necessary then only for the rebuilding needs. 
Fever in illness has the same wearing out or 
typhoid are now the rule and the patient does not 
become emaciated. 
From protein and from nothing else can the 
body manufacture its own proteins. It can take 
protein to make glucose, a carbohydrate, and 
glucose to make a fat, but it cannot reverse the 
process. Proteins in human metabolism must come 
from proteins. Plants are superior to man in this 
respect; they can manufacture proteins from simpler organic compounds, but man must get his 
ready made either from other animals or from 
plants. 
Even the uninitiated might guess that there are 
different kinds of proteins and that all would not 
be of equal value to man. This is true. Chem- 
ically, a protein is a much more complex substance 
than a fat or a carbohydrate. It may be looked 
upon as an assemblage of smaller units, called 
amino acids, bound together to form a single sub- 
stance. 
Chemically, proteins are much alike, but there 
is no one characteristic of them so outstanding as 
the great difference in their physiological value. 
This is due largely to the fact that when the body 
digests a protein, the protein is merely broken 
down into its constituent parts, the amino acids, 
and reassembled. 
There are 21 of these amino acids commonly 
occurring in foods and in the human body. Not 
all food proteins have a complete assortment of 
these amino acids; and, to further complicate the 
picture, not all amino acids are of equal value to 
the body. Let any one of four be entirely lacking 
in the diet and growth cannot occur. Six others 
seem concerned particularly with growth or the 
maintenance of body weight, while the presence 
of a seventh appears to add materially to the 
biological value. 
Unless the protein contains these particular 
amino acids when eaten, the body suffers because, 
while it can rearrange these ready made parts and 
can perhaps even break down a more complex 
amino acid to make a simpler one, yet there is no 
evidence to indicate that it can manufacture for 
itself a single one of the essential amino acids. 
In general, the proteins from animal sources are 
more likely to be "complete” with reference to 
human needs than are proteins from plant sources. 
If one were sufficiently informed, it would be 
entirely possible to get all the essentials from 
plant sources, but the average person is not so 
well informed and it is better to count on the pro- 
tein from milk, cheese, eggs, meat and fish for 
the greater part of the demands of growth and 
maintenance of weight. The internal organs of 
animals, liver, brain, and the like are likely to 
be superior in quality to the purely muscle meats. 
The little work that has been done on sea foods 
indicates that their protein is of a particularly 
high order. Shrimp, which is one of the few that 
has been studied in detail, compares most favor- 
ably with milk in its amino acids and is even high- 
er than milk in cystine content. Cystine is one of 
the essential amino acids. 
If protein is taken in excess of bodily needs, it 
can be utilized for energy just as can fats and car- 
bohydrates. It has, however, one quality which 
these substances have not: it speeds up the heat 
formation of the body. This peculiarity explains 
the long recognized fact that more meats can be 
eaten with comfort in winter than in summer. In 
fact, it is stated that an Eskimo, after a full meal of 
meat and fat, can sleep outside in a temperature 
of 30° below zero with no other protection than 
his clothes; but that without the meal, he would 
suffer extreme discomfort or freeze. 
Some sources of complete protein are: milk, 
cheese, eggs, meat, fish in so far as they have been 
studied, soy beans, almonds, Brazil nuts. 
Some of the notably incomplete proteins are 
those from navy beans, peas and gelatin. During 
the French Revolution, deVaux tried to supple- 
ment a meat shortage with gelatine with disas- 
trous results. There are two kinds of protein in 
both corn and wheat; one complete and one in- 
complete in each instance. 
The proteins might well be remembered as fol- 
lows in order of their biological usefulness; 
1. Milk, complete assortment of amino acids, 
and very rich in calcium as well as vitamins. 
2. Eggs, complete proteins, rich in iron and 
vitamins. 
3. Sea foods, complete proteins, rich in iodine 
and vitamins. 
4. Internal organs of animals, complete pro- 
teins, rich in minerals and vitamins. 
5. Muscle meats (pork, chicken, beef, mutton, 
and the like), complete. 
6. Vegetable proteins, incomplete, except soy 
beans and a few nuts. 
3 Carbohydrates 
Carbohydrates and fats are essentially the energy 
foods. In the process of digestion, sugars are 
broken down into simpler sugars, for the most part 
into the biologically usable glucose, starches are 
first broken down and then converted into simple 
sugars, again mainly glucose, although the starch 
of the ground artichoke, mushroom and a few 
other vegetables is converted into levulose, the 
very sweet sugar that occurs in honey. These 
sugars supply energy; in excess, they are converted 
into fat and stored as such. 
The amount of carbohydrate in a diet should be 
varied with the calorie needs of the person. On 
a 4000 calorie diet, the carbohydrates should con- 
stitute a relatively larger percentage of the food 
intake than on a 1500 calorie diet. The relative 
amount of carbohydrates should be cut in diets 
for obesity and for diabetes, but carbohydrates 
should not be eliminated for some are needed in 
every diet. In diabetes, it may be advisable to 
reduce them to a minimum, but the actual amount 
of the reduction should in all instances be left to 
the discretion of the physician in charge of the 
case. 
Because there is no set ratio of the amount of 
carbohydrates to the other factors in the diet, and 
no set daily need, carbohydrates cannot be given 
as graphs in the pages that follow; but they are 
reported in actual grams present in the average 
helping of the food material under discussion. 
This actual amount, however, is not entirely avail- 
able for digestion, but since the available carbo- 
hydrate figures have not been determined for all 
foods, the total amount present is given in the 
pages that follow. 
The concensus of opinion is that it is better to 
supply the greater part of the carbohydrate intake 
with natural starches and sugars as they occur in 
fruit and vegetables than with sugar or excessively 
sweet confections or pastries. For instance, a hun- 
dred calorie orange is superior to a hundred calorie 
chocolate caramel; the orange calories are due to 
digestible natural sugar and it has the added vita- 
min and mineral content that the candy lacks. Can- 
dies and sweets have their place at the end of a 
meal; but they should be eaten after a meal in 
order not to dull the appetite. This is particularly 
true for children. Between meal sweets are wisely 
replaced with milk or fruits. 
Since carbohydrate is the cheapest source of 
energy and since it is normally very easily used by 
the body, it forms the bulk of the average diet; 
therefore, it would be well to choose carbohydrates 
wisely. A refined cereal has no advantage over an 
unrefined one in its energy giving value, but the 
unrefined cereals,—rolled oats, whole wheat, 
brown rice—have a very superior food value 
These unrefined cereals bring the diet an extra 
richness in the B complex group of vitamins, in 
vitamin E and in minerals. They also possess more 
bulk. 
There is also' evidence that the carbohydrate of 
the whole grain is more completely utilizable than 
the carbohydrate of refined cereals. This is like- 
wise true of the protein present in the cereal. 
Fats 
Fats are the highest energy value foods; one 
gram of pure fat yields a little over nine calories 
while one gram of either carbohydrate or protein 
furnishes only a little over four calories. In other 
words, when one is getting fat and must keep his 
weather eye peeled for calories, watch the fat in- 
take twice as much as the carbohydrate intake. 
Fats maintain the body temperature and furnish 
energy. There is growing evidence that some fats 
are biologically quite superior to other fats and 
that deficiency conditions may arise from supply- 
ing the greater part of the fat in the diet with biol- 
ogically inferior fats. This, however, need not con- 
cern a person whose diet is reasonably varied; but 
future researches may show that in restricted diets 
with the fats cut to a minimum, as in time of war 
or famine, there may be a real necessity for a 
proper choice of fats. Research has yet to com- plete the list of the biologically superior and 
biologically inferior fats. 
Fats are more slowly digested than other classes 
of foods, and are often absorbed by the body with 
little change. Since fats stay in the stomach longer 
than other foods, they appease hunger. It is a real 
fact that beans cooked with fat meat "stick to the 
ribs” as the man of the street expresses it, better 
than beans cooked with little or no fat. For this 
reason, even in a reducing diet, especially when a 
person has been accustomed to eating large quan- 
tities of food, it is better to include some fats so 
as to appease the appetite. For example, a cole 
slaw dressed with vinegar is lower by 100 calories 
than a cole slaw dressed with vinegar and one 
tablespoonful of oil, but because the digestion 
time is longer with the oil dressing, the onset of 
hunger is delayed. More recent research has 
shown fats to have a definite sparing action on 
thiamin (vitamin Bt). This fact may explain 
why the relatively lower vitamin Bx intake in the 
South has not been more widely disastrous. 
Judgment in the amount of fats is necessary. 
When Stefansson lived on a meat diet, he found 
that lean meat causes a diarrhea; mixed with fat, 
he lived solely on a meat diet for over one year. 
For the most economical digestion of the food 
materials, fats need some carbohydrates. "Fats 
burn best in the flame of carbohydrates” is the 
time-honored expression of this fact. 
On digestion, fats break down into fatty acids 
and glycerol. Only one of these fatty acids, lin- 
oleic, is indispensable and must be present in the 
fat eaten because the body cannot make it. All 
others can be made from glucose. 
Lipids are fat-like substances and occur com- 
bined with phosphoric acid and a nitrogenous 
base. One of these—choline—must, like linoleic 
acid, occur in the diet because it cannot be synthe- 
sized by the body. 
Mineral Requirements 
In point of actual amount, the mineral content 
of the body and the mineral content of the foods 
are very small indeed; but the amount seems to be 
in inverse ratio to their importance. In order of 
importance, calcium, iron and iodine are due the 
most consideration because they are most likely 
to be lacking. Phosporus is of itself necessary 
and it also bears a significant relation to calcium 
in metabolism,—a relation as yet not made entirely 
clear by research. In the average diet, however, 
phosphorus is not as likely as calcium to be lack- 
ing. 
Iodine is omitted from the graphs that follow, 
not because it is unimportant, but because the 
available information is unsatisfactory. Iodine 
determinations have been of such difficulty that 
their number is relatively small; and of the re- 
ported values, the variation from region to region 
is so great that it seems pointless to include data 
that would be misleading. Other trace elements 
are present in foods, but there seems to be relative- 
ly little danger of a deficiency. 
Calcium—Ninety-nine per cent of the calcium 
in the body is present in the bones and the teeth. 
Little is in the blood, but that little is very im- 
portant and it can make the difference between 
health and disease. Calcium is concerned with 
the clotting of the blood, and its presence in the 
body fluids is essential for proper nerve tone and 
muscular activity. In childhood, when the bony 
structures are increasing, the calcium needs arc 
greater than for an adult. Calcium for the first 
set of teeth must be supplied by the mother be- 
fore the baby is born; she must also supply the 
needs for his bones. If these needs are not met 
by food, the mother’s own bones and teeth may be 
depleted to serve the needs of the fetus. "For 
every child, a tooth” is the adage which recognizes 
this fact. The ease with which some pregnant 
women break bones is a similar manifestation. If 
a child is breast fed, the mother needs a great deal 
of extra calcium for the formation of the milk. 
Old people need extra calcium, for with age there 
is usually a lessening of the efficiency of metabol- 
ism; to compensate for this, extra calcium might 
well appear in the diet. Phosphorus—Phosphorus is important for the 
formation of bony structures and is essential for 
all activity. In any protein sufficient diet, it is 
not likely to be lacking. In herbivorous animals, 
"phosphorus sickness” (deficiency) can be severe 
and devastating on an unbalanced diet; in man, 
this is less likely. In man, as in animals, there 
is an optimum ratio of calcium intake to phos- 
phorous, but what this ratio is cannot as yet be 
definitely stated. As with all exact nutritional 
work, one great difficulty lies in the divergence be- 
tween chemical composition and the actual us- 
ability of the supply. If one gram of phosphorus 
is taken in, yet only half a gram is available for 
assimilation, the numerical chemical composition 
is misleading. 
Iron—Iron is essential for the formation of 
hemoglobin, the red coloring matter of the blood. 
Lack of iron in food intake can cause nutritional 
anemia. It is essential for health, growth, a sense 
of well being and resistance to disease. It is neces- 
sary in increased amounts during pregnancy. It is 
one of the factors likely to be lacking in the diet 
of the average person. People on limited diets or 
diets depending largely on milk, which is notably 
poor in iron, should watch the iron intake care- 
fully. 
Copper—Copper is in some way concerned 
with the assimilation of iron. Foods particularly 
useful in combating nutritional anemia, liver, eggs 
and oysters, are high in copper content as well as 
iron. 
Iodine—Iodine is necessary for the proper 
functioning of the thyroid gland, for growth, for a 
sense of well being and for resistance to certain 
diseases. It is necessary in increased amounts dur- 
ing pregnancy and lactation. While iodine is 
present in the body and in the foods in the merest 
traces, the amounts being reported not in parts 
per hundred (per cent) but in parts per billion; 
yet it is essential for the formation of thyroxin by 
the thyroid gland. Thyroxin regulates the tempo 
of the human being like the "Fast-Slow” control 
of a phonograph. A derangement of the thyroid 
function causes goiter. Iodine is present in vege- 
tables if the land on which they are grown has 
iodine; likewise, iodine is present in eggs and milk 
if the food of the chicken and cow contained 
iodine. This fact makes ordinary foods a variable 
source of supply, since unfortunately much land is 
iodine poor and most of the food canning indus- 
tries are located in the iodine poor regions. Sea 
foods are the best source of iodine. One or two 
servings a week would likely insure an adequate 
supply. Of all sea foods, the oyster, because no 
part of the oyster is discarded, is the best for 
iodine. Iodized salt is used in many parts of the 
country to supply this need. 
Chlorine, sulphur, sodium and potassium 
—Other trace elements are essential but they are 
not likely to be lacking in the average diet. 
Chlorine is necessary and is supplied mainly by 
table salt. It has to do with the retention of 
water in the body; excessive loss of salt through 
perspiration can cause severe headache. A little 
salt in the drinking water will restore this bal- 
ance almost immediately. A little salt instead of 
sugar in a lemonade will take care of a minor dis- 
turbance. The metabolism of sulphur is in some 
as yet unexplained way, bound up with that of 
proteins. It has received little study, for there 
seems usually to be an adequate sulphur intake. 
Likewise, sodium and potassium are seldom lack- 
ing. A large intake of potassium rich vegetables 
calls naturally for a larger use of sodium rich salt. 
Inland vegetarian tribes in Africa make regular 
pilgrimages to the sea to meet this need; while the 
Eskimo, whose diet is for the most part sodium 
rich meat, actually dislikes salt. 
Other Trace Elements—Little is known of 
the roles in human nutrition of fluorine, zinc, sili- 
con, magnesium, maganese and aluminum, but 
they seem to have a place of some importance. 
An excess of fluorine, usually from drinking 
water, can cause a mottling abnormality of the 
teeth; but a trifling content of fluorine seems to 
check dental caries. With these trace elements, 
experiments have been done on laboratory 
animals, but as yet, their true place of importance 
or unimportance in human nutrition is unknown. 
6 Vitamins 
Vitamins are probably the most dramatic el- 
ements in the diet. It must have been vitamins 
that the middle age alchemist was looking for 
when he thought he was seeking the philosopher’s 
stone to turn baser things into gold. Still it was 
accident and not intent that revealed the first 
vitamin. 
The scene was an island in the South Seas. A 
Dutch scientist paid a native boy to buy rice to 
feed his pigeons; the boy pocketed the money and 
"borrowed” rice—polished rice—from his friend, 
the steward at the hospital. The pigeons sickened. 
The steward went away; the boy had to buy rice; 
he bought the cheapest—unpolished rice. The 
pigeons promptly recovered. The scientist re- 
peated the unconsciously performed experiment; 
pigeons fed white or polished rice became par- 
alyzed and died. When even the very sick were 
fed unpolished rice, they recovered. This led to 
the recognition of an accessory food factor pres- 
ent in the outer layer of rice. Lack of this fac- 
tor caused beriberi, a disease very prevalent in the 
rice eating countries of the East after white rice 
supplanted brown rice in the diet. 
The substance, because necessary for life, was 
called a vitamin and is now known as vitamin B. 
Volumes have been writen since on what is known 
and unknown; yet some of these substances are 
still of unknown composition, even though they 
are so powerful that the merest trace of them in 
a diet will make the difference between health and 
disease. In truth, it is like the magic of the mid- 
dle ages; but now that vitamins have become part 
and parcel of everyday life, have been isolated, 
and in some instances synthesized and manufac- 
tured, the average man speaks as casually of them 
as he does of electric lights. 
Vitamin A is an oil soluble vitamin, essential 
for growth, for maintenance of health, particu- 
larly of the eye and epethelial cells, and for suc- 
cessful reproduction and lactation. Lack of it 
probably predisposes to infections of the delicate 
membranes that line the inner surfaces of the 
body. The growing child, the pregnant or 
lactating mother, the person with or con- 
valescing from respiratory diseases all need an 
extra supply of this vitamin. Lack of A causes 
night blindness and long continued deficiency 
causes blindness. It is well stored in the body, 
is little affected by heat, except when prolonged 
exposure is practiced in cooking. Unless the 
diet is restricted in butter fat or vegetables, it is 
not likely to be lacking. The form in which A 
occurs in green or yellow vegetables and yellow 
fruit is the provitamin, a yellow dye which the 
normal person can convert into true vitamin A. 
Vitamin Bj is essential for growth, reproduction 
and lactation; it stimulates the appetite, aids 
digestion and assimilation. Lack of it causes 
beriberi. Many of the minor ills may one day be 
traced to a deficiency of this vitamin, for although 
it is present in many foods, few are rich in it; it is 
poorly stored in the body and easily destroyed if 
prolonged cooking in a moist atmosphere or very 
high temperatures are employed. It is water so- 
luble and can be lost by discarding the cooking 
water. Alkalis hasten its destruction; hence, the 
custom of adding cooking soda to beans or greens 
to make them tender entirely destroys B,. The 
daily needs have been established; a child needs 
less than a grown person; the pregant woman 
and the nursing mother need more vitamin Bj than 
the ordinary adult. 
Vitamin C is essential for health, especially for 
the formation of bone and tooth structure and it 
seems to aid in the prevention of infections. 
Lack of it will cause scurvy. It is not stored in 
the body for any appreciable length of time and 
is easily destroyed by ordinary cooking processes 
or by prolonged exposure to air. The daily need 
is quite well established and it is fortunately easily 
supplied if fresh fruit or vegetables are included 
in the diet. It is water soluble as in vitamin Bx 
and, if any survived cooking, may be thrown away 
in the cooking water. 
Vitamin D is essential for the utilization of 
calcium and phosphorus in bone formation. Lack 
of it causes rickets and predisposes to dental caries. 
It is oil soluble, very stable, and well stored in the 
body. It is present in relatively few foods except 
sea foods, yolk of eggs, butter, and cream. The irradiated foods are fair sources of this vitamin. 
Cod liver oil owes its beneficial effects to both 
vitamins A and D; viosterol is artificially prepared 
vitamin D. When sunlight is present in sufficient 
amount, the body probably has the ability to make 
vitamin D sufficient for its needs. Just what 
amount is needed in the average adult’s diet has 
not been definitely established, but physicians have 
very definite ranges within which they prescribe 
cod liver oil and viosterol products for pregnant 
and nursing mothers, infants, and growing chil- 
dren. 
Vitamin E is essential in rats for reproduction 
and successful lactation. The same is probably 
true for humans, but it seems to be a stable vita- 
min; well stored in the body and very generously 
distributed in foods—meats, both muscle and fat; 
butter; whole grains, especially yellow corn and 
wheat; leafy vegetables, molasses; egg yolk and 
vegetable oils. 
Vitamin B., or G has been the subject of much 
confusion. The original water soluble vitamin B 
was not a chemically pure substance but 15 chemi- 
cal substances. Vitamin B2 or G, in earlier ex- 
periments, was itself a chemical mixture: ribofla- 
vin, a dye which is now called vitamin G, and the 
pellagra preventive factor, now known to be nico- 
tinic acid. Those foods, however, reported rich 
in vitamin G, are, for the most part, also rich in 
pellagra preventive properties as well as other B 
complex factors. 
Vitamin G (B2) or riboflavin, is essential for 
health, growth, a normal appetite and for a 
healthy condition of the skin. The eyes are af- 
fected by a deficiency. It is stable and probably 
is stored to a certain extent in the body. In gen- 
eral, vitamin G is present in large amounts in 
yeast, liver, kidney, lean meats, eggs, milk and 
green leafy vegetables. 
Nicotinic acid—sometimes called the pellagra 
preventive factor—was found to cure black tongue 
in dogs and to relieve the worst symptoms of 
human pellagra. It must be remembered that 
most pellagra is complicated by not one, but many 
deficiencies because a diet lacking in nicotinic 
acid will almost certainly be lacking in other 
members of the B complex group. 
Other members of the B complex group are; 
B(!, which has been reported to help marvelously 
in cases of pellagra that do not yield to a com- 
bined treatment of nicotinic acid, thiamin and 
riboflavin; pantothenic acid, human significance 
not clear; and anti-gray hair factor of definite im- 
portance in animal nutrition, human significance 
not clear. Developments in this field are rapid. 
Vitamin K, the anti-hemorrhagic vitamin, is 
important in human nutrition. It is present in 
green leafy vegetables, cauliflower and tomatoes. 
Reaction And Bulk 
Foods are divided into two classes: acid pro- 
ducing and alkali producing. Meat, eggs, fish, 
cereals and a very few vegetables and fruits are 
acid forming. Potatoes and most vegetables are 
alkali forming; citrus fruits, even lemons, in spite 
of the fruit acids which make them acid to taste, 
are alkali forming in the body. In some in- 
stances, it is well to know these reactions, but with 
the ordinary well balanced diet there is little cause 
for concern. It takes a very distorted diet and a 
very abnormal one to influence the body’s stability. 
It is well there is this resistance, for if the reaction 
of the blood should shift ever so slightly from the 
normal range, the shift spells death. Fortunately 
this shift does not and cannot occur from even the 
most foolish tampering with diets. 
The bulk value of a food concerns assimilation 
and constipation; the more bulky the food, the 
more likely it is to induce proper bowel movement. 
Bulky foods, however, are to be avoided in certain 
stomach and intestinal disorders. 
The rating of foods on these scores is included 
because in certain diets, the information is of 
particular value to the physician who is prescrib- 
ing diets in disease. Vitamin B 
For Good Appetite, Good Nerve and Good Muscle Tone 
Illustrations reproduced by Permission of the U. S. Bureau of Home Economics 
Female rat, 24 weeks old 
This rat did not have enough vitamin B. The lack of 
muscle control is called spastic paralysis 
The same rat 24 hours later, after receiving a food rich in vitamin B. 
Already it has recovered muscle control 
Food Changes In Cooking, Canning, Processing 
Proper cooking renders protein and starches 
more assimilable. Excessively high temperatures 
can break down fats into indigestible constituents. 
Homogenized or pulped food are, in general, of 
improved assimilability. Vitamin and mineral 
losses are often great and in some instances com- 
plete. 
Mineral losses in cooking, particularly calcium, 
phosphorus, iron and iodine occur by dissolving 
these constituents in water and discarding the 
water. Time and excess water increase the losses. 
Vitamin A is relatively stable to heat except in 
presence of rancid fats or of excessive air. Dried 
foods, on keeping, may lose as much as 50% of 
their vitamin A. Roasting and baking are more 
destructive to A than boiling. 
Vitamin is water soluble; excess water, ex- 
cess or prolonged heat, or excess alkalinity prove 
destructive. In acid solution 5-15% is often lost; 
in alkaline solution 80-100% destruction occurs. 
Dry mixtures suffer less than moist mixtures. 
Boiling losses usually do not exceed 10-15% un- 
less alkaline. The proportion of Bi in the cook- 
ing water is often 50% in case of finely divided 
leafy foods. Baking causes loss even if the tem- 
perature is moderate. Canning causes little loss 
but 40% destruction has been reported on storing. Drying at 60°C. does not seem to be particularly 
harmful. 
Vitamin C, also water soluble, is lost by dis- 
carding cooking water, by using excessive amounts 
of water and by cooking for a long time at too 
high a temperature. The presence of air hastens 
destruction. Acid protects against destruction. The 
oxidation (destruction) of vitamin C takes place in 
two steps. When partially oxidized, it can still be 
used in human metabolism; when wholly oxidized, 
it cannot. Time is thus a big factor—fresh foods 
lose C rapidly. Fully ripe fruit is richer in C 
than immature. Certain oxidases speed the de- 
struction of C and this factor is responsible for 
the storage losses. Quick heating and cooking, 
especially of frozen foods, is very desirable. 
Small amounts of copper hasten oxidation. Spin- 
ach may lose 50% of its C on standing 3 days; 
bell pepper, protected by its skin from air loses 
little on standing. Refrigeration slows vitamin 
C loss. Preparing vegetables before time to cook 
is destructive of C. Keeping cooked foods lessens 
the C. Boiling destroys 20-25% of the C and the 
cooking water may have as much as 40% of the 
C in it. Drying is very destructive to C. 
Vitamin D occurs in so few foods; it is scarce!) 
to be considered but it is not destroyed by heat or 
oxidation. 
Vitamin G and nicotinic acid are both water 
soluble but survive cooking processes well. Al- 
kalies hasten the destruction of G; acid protects. 
Unlike B1? G is destroyed more quickly in a dry 
than in a moist mixture. There is no information 
on drying. 
Vitamin B6 is destroyed by long exposure to 
light but is stable toward heat even in alkaline 
solutions. It is water soluble. 
IN GENERAL, COOK FRUIT AND VEGE- 
TABLES QUICKLY AND IN AS LITTLE 
WATER AS POSSIBLE. PROTECT BY ACID 
WHEN POSSIBLE. A LITTLE VINEGAR, 
LEMON JUICE OR TOMATO JUICE IS HELP- 
FUL. PROTECT FROM AIR AND LIGHT. 
WHEN FOOD MUST BE KEPT, STORE AT 
LOW TEMPERATURES. NEVER DISCARD 
COOKING WATER. IF NOT SERVED WITH 
VEGETABLES, USE IN SOUPS OR GRAVIES. 
Recommended Allowances 
The Committee on Foods and Nutrition of the 
National Research Council has recommended the 
dietary allowances which appear on page 14. 
Phosphorus is omitted by the committee. Since a 
value is needed for the food graphs in the pages 
that follow, the usually accepted standard for 
adults—men and women— 1.32 grams per day, 
is used. The need during pregnancy for phos- 
phorus rises from 1.5 per day to 2.5 grams; during 
lactation, it is 2.0—3.0 grams per day. 
In studying these allowances, it will be noted 
that certain values have been increased and others 
slightly decreased when compared with previous 
publications, but for the sake of conformity these 
standards have been used as recommended. 
Assuming the average man to weigh 70 killo- 
grams (154 pounds) and to do work requiring 
3000 calories to supply his energy needs, the food 
needs break down so that to balance every hundred 
calories eaten would require 2.33 grams of pro- 
tein; 0.027 gram of calcium; 0.044 gram of phos- 
phorous; 0.4 milligram of iron; 167 International 
Units of vitamin A; 0.06 milligram, approximately 
20 International Units of thiamin or vitamin Bj; 
0.09 milligram of riboflavin, which is variously 
called vitamin B2 or G; 0.6 milligram of nicotinic 
acid*; 2.5 milligrams or 50 International Units of 
ascorbic acid, commonly called vitamin C. The 
adult need of vitamin D is not given. 
Assuming the average woman to weigh 56 
kilograms (123 pounds) and to do work requir- 
ing 2500 calories, her recommended dietary allow- 
ances break down so that they differ proportion- 
ately from that of the man only in those essentials 
where the adult's allowance is the same for both 
sexes; namely, calcium, phosphorus, iron, and vita- 
min A. With reference to each 100 calorie intake, 
acid is not included in the food graphs 
because at the present time there is little quantitative 
data. the allowance of these is 1/5 greater for the 
woman than for the man. 
With both men and women, if the average 
calorie (3000 for the man, 2500 for the woman) 
intake is assumed, the food graphs will figure di- 
rectly into average needs or allowances. The food 
eaten to give a balanced diet will fall into patterns 
like the following: 
In checking diets of both men and women, set 
up the standard needs and use 30 (see page 15) as 
a fixed point of reference for men and 25 for 
women. The only normal variation from this 
standard will be in the calories and this need can 
be established roughly by reference to the tables 
that follow. 
Man 
3000 calories 
70 gm. protein 
0.8 gm. calcium 
1.32 gm. phos. 
12 mg. iron 
5000 I. U. Vit. A 
1.8 mg. thiamin 
75 mg. ascorbic acid 
2.7 mg. riboflavin 
Woman 
2500 calories 
60 gm. protein* 
0.8 gm. calcium 
1.32 gm. phos. 
12 mg. iron 
5000 I. U. Vit. A 
1.5 mg. thiamin 
70 mg. ascorbic acid* 
2.2 mg. riboflavin 
The average need depends upon weight, muscular activity, and the apparent efficiency of utilization 
of food by the body. A child’s daily calorie needs are relatively greater than a grown person’s due to the 
child’s excessive activity. 
For adults: 
Weight 
Exercise 
Light 
Moderate 
Heavy 
Very Heavy 
Pounds 
Kilograms 
(kg.x31) 
(kg.x38) 
(kg.x49) 
(kg.x71) 
110 
50 
1600 cal. 
1900 
2500 
3600 
121 
55 
1700 
2.100 
2700 
3900 
132 
60 
1900 
2300 
2900 
4300 
143 
65 
2000 
2500 
3200 
4600 
154 
70 
2200 
2700 
3400 
5000 
165 
75 
2300 
2900 
3700 
5300 
176 
80 
2500 
3000 
3900 
5700 
187 
85 
2600 
3200 
4200 
6000 
For children;— 
Calories 
per kg. weight (kg. 
is 2.2 lbs.) 
Calories per lb. 
1- 2 
100-90 
45-40 
3- 5 
90-80 
40-36 
6- 9 
80-70 
36-32 
10-13 
70-60 
32-27 
14-19 
60-50 (boys) 
50-35 (girls) 
27-23 (boys) 
23-16 (girls) 
Reducing diets should lessen the calories but 
should not tamper with other food allowances. A 
500 calorie reduction would be a safe beginning. 
Weight-gaining diets should increase the calorie 
intake above that calculated as necessary to meet 
the person’s maintenance and energy needs. A 
500 calorie increase would be a good trial value. 
Slow changes in weight are much preferable to 
extremely rapid changes. 
Infant feeding involves very special food needs 
*Using 2.33 gm. protein and 2.5 mg. ascorbic acid 
to each hundred calories, will introduce a slight error, 
but for purposes of simplicity, it seems better to do this 
than to complicate the graphs. and should be undertaken with the advice of a 
physician. This is particularly true of the baby 
weighing 4]/2 pounds or less. (Premature.) 
The growing periods are of especial importance 
because the balance of food with reference to the 
calorie intake is different from the maintenance 
needs of the adult. Pregnancy and lactation are 
rightfully considered in this special needs group 
for, in the one, the mother is furnishing the food 
elements that when assimilated by her will be 
available for the growth of the child and, during 
the nursing period, she is responsible for the 
greater part of the child’s nourishment. At no 
time in a person’s life is growth so rapid as be- 
fore birth, and at no time after birth is growth so 
rapid as during the first year. 
The recommended eating pattern for the child 
from 1-3 years with reference to each 100 calories 
consumed is about 2/3 greater protein intake than 
for the adult, about three times the calcium, about 
double the phosphorus, and the vitamins not mar- 
kedly different from an adult.* 
The recommended pattern for the child from 3 
years to adolescence is about more protein than 
an adult for each hundred calories eaten, approxi- 
mately % more calcium, from double to about 
one-fourth more than the adult for phosphorus, 
about more for iron; the vitamins are not mar- 
kedly different*. 
The adolescent group needs increased protein 
1/5-1/10—decreasing need with increasing age— 
more per 100 calories, as well as about more 
calcium and about \\ more iron with the vitamin 
needs not markedly different from the adult*. 
In calculating the daily food intake, list the 
kinds and amounts of food eaten. Arranging al- 
phabetically will expedite the calculation since the 
food graphs are arranged alphabetically. 
Take a sheet of ordinary typewriter paper, turn 
lengthwise and fold the top under % of an inch 
and crease. Continue to fold over and over—not 
accordion-wise—nine times. This will give (count- 
ing the top edge of the paper as the first crease) 
*Actually, the figures recommended show a slightly 
diminished need for the B complex per 100 calories 
eaten for all children. 
nine creases or folds to check against each of the 
9 food essentials in the graphs: calories, protein, 
calcium, phosphorus, iron, vitamins A, B, C, 
and G. 
Turn to page 15 and get the point of reference 
(30 for the man, 25 for the woman) by laying the 
long edge of the paper against the scale; mark or 
fold paper crosswise at this point. Then designate 
the lines according to food essentials. This will 
give a page that appears as follows; 
Calories 
Protein 
Ca I cium 
Phosphorous 
Iron 
\/ifamin A 
Vitamin B, 
Vitamin C 
Vitamin G 
Comments- 
25 scale Co Id - I me of re :eren< e fo r tvo -nan 
30 scale fold- tine of referen :c A r m< n 
Sp'/'xll" typewriter sheet folded 9 times 
lengthwise (all folds on outside) and 
marked or folded at 30 or 25 to indicate the 
average intake of adult man or woman. 
Labeled ready for calculating. 
If three slices of whole wheat bread appear first 
on the list of food, turn to bread on page 23 and 
on the top edge of the sheet (labeled calories) 
mark off the length equivalent to 3 slices of bread. 
Turn this section under so that the folded edge 
(marked protein) is now at the top of the page; 
mark off the protein equivalent of one slice of 
bread 3 times. Proceed down the food essentials 
in the same manner. When a fraction of a serv- 
ing only is eaten, use only that fraction of the 
average serving value. When, due to excessive 
food value in some food, there is a factor in- 
dicated on the graphs (x 2, x 3, etc.), it will be 
much easier to indicate this value as on the vitamin 
C line by arrows as: 
Vi famin C 
X 3 
12 so that ordinary marks will be counted once but 
the distance between arrows will be multiplied by 
the proper factor. 
When the food values of all foods eaten have 
been entered on the sheet, the results should be 
evaluated against the scale calculated on page 15. 
This will give a fair clear idea as to whether the 
food eaten was adequate, marginal, or grossly in- 
adequate. 
Those Who Need Special Foods 
1. THE PREMATURE BABY NEEDS no water 
until 12 hours old, no food until 18 hours 
old; mother’s milk is then fed if obtainable. 
If not, feed boiled skimmed cow’s milk, di- 
luted 1 to 1, plus 5 to 10% added carbohydrate 
in sufficient amount to provide 120 calories 
per kilogram (55 calories per pound). In- 
creased vitamin C (orange juice, 1 ]/2 oz., or 
ascorbic acid) and increased vitamin D (2 to 
3 times as much as for the ordinary infant.) — 
Abstracted from MS of Ethel C. Dunham, M. 
D., Children’s Bureau, Dept, of Labor. 
2. THE INFANT AND GROWING CHILD 
NEEDS a greater amount per unit of body 
weight than the adult of energy foods. Good 
quality proteins and mineral matter are needed 
in greater amount. 
3. THE ADOLESCENT NEEDS in greater abun- 
dance energy foods, good quality protein and 
mineral matter. 
4. WOMEN NEED a relatively greater (1/5) 
iron, calcium, phosphorus and vitamin A in- 
take than men. 
5. PREGNANT WOMEN NEED: 
(1) Little increase in calories until the last 
three months and then in proportion 
only to the increase in weight. 
(2) Proteins of GOOD biological quality 
(more during 4 to 9 mo.) 
(3) Increased calcium intake (almost double 
her average needs during 4th to 9th 
month) 
(4) Increased phosphorus intake (about ]/2 
above her average need) 
(5) Increased iron intake (Ya above her 
average need) 
(6) Increased vitamin A intake (l/5 above 
her average need) 
(7) Increased vitamin B intake (1/5 more) 
(8) Increased vitamin C intake (nearly dou- 
ble) 
(9) Increased vitamin D intake (400-800 I. 
U. per day.) 
(10) Increased vitamin E intake. 
(11) Increased vitamin G intake (about ]/$ 
greater.) 
(12) Increased nicotinic acid (about 1/5 
more) 
6. NURSING MOTHERS NEED: 
(1) Increased calorie* intake. 
(2) Increase of good quality protein: double 
the amount withdrawn in the milk 
(about 2/5 above normal need) 
(3) Increased calcium intake (more than 
double her average need) 
(4) Increased phosphorus intake (nearly 
double her average need) 
(5) Increased iron intake YVa above her 
average need) 
(6) Increased vitamin A intake (3/5 above 
her average need) 
(7) Increased vitamin B intake (about l/2 
more) 
(8) Increased vitamin C intake double 
adult need) 
(9) Increased vitamin D intake (400-800 I. 
U. per day) 
(10) Increased vitamin G intake (about 1/3 
greater) 
(11) Increased nicotinic acid (about ]/2 
more) 
7. OLD PEOPLE NEED; 
(1) Increased mineral intake, especially cal- 
cium, is recommended. 
(2) Increased vitamin intake, particularly 
riboflavin and vitamin A is recom- 
mended. 
* Five ounces of milk require 100 extra calories or 1 
calorie share. Calculate 0.6 calorie shares per day per 
pound of baby’s weight for the first three months; 0.5 
calorie shares for the next three months, and 0.4-0.45 
calorie shares for the last three months.  
Calories 
Protein 
grams 
Calcium 
grams 
Iron 
mg. 
Vitamin 
AH 
I. U. 
Thiamin 
(Bi) 
mg.t 
Riboflavin 
mg. 
Nicotinic 
acid 
mg. 
Ascorbic 
acid 
mg.J 
Vitamin 
D 
I. U. 
Man (70 Kg.) 
Moderately active ... 
Very active 
Sedentary 
3000 
4500 
2500 
70 
0.8 
12 
5000 
1.8 
2.3 
1.5 
2.7 
3.3 
2.2 
18 
23 
15 
75 
£ 
Woman (56 Kg.) 
Moderately active 
2500 
60 
0.8 
12 
5000 
1.5 
2.2 
15 
70 
£ 
Very active 
3000 
1.8 
2.7 
18 
Sedentary . 
2100 
1.2 
1.8 
12 
Pregnancy (latter half) 
2500 
85 
1.5 
15 
6000 
1.8 
2.5 
18 
100 
400-800 
Lactation 
3000 
100 
2.0 
15 
8000 
2.3 
3.0 
23 
150 
400-800 
Children up to 12 years; 
Under 1 year]j 
100/Kg. 
3-4/Kg. 
1.0 
6 
1500 
0.4 
0.6 
4 
30 
400-800 
1-3 years* 
1200 
40 
1.0 
7 
2000 
0.6 
0.9 
6 
35 
£ 
4-6 years 
1600 
50 
1.0 
8 
2500 
0.8 
1.2 
8 
50 
7-9 years 
2000 
60 
1.0 
10 
3500 
1.0 
1.5 
10 
60 
10-12 years 
2500 
70 
1.0 
12 
4500 
1.2 
1.8 
12 
75 
Children over 12 years: 
Girls, 13-15 years 
2800 
80 
1.3 
15 
5000 
1.4 
2.0 
14 
80 
£ 
16-20 years .. 
2400 
75 
1.0 
15 
5000 
1.2 
1.8 
12 
80 
Boys, 13-15 years’ 
3200 
85 
1.4 
15 
5000 
1.6 
2.4 
16 
90 
£ 
16-20 years 
3800 
100 
1.4 
15 
6000 
2.0 
3.0 
20 
100 
•(•Tentative goal toward which to aim in planning practical dietaries; can be met by a good diet of natural foods. Such a diet will also provide 
other minerals and vitamins, the requirements for which are less well known. 
|1 mg. thiamin equal 333 I. U.; 1 mg. ascorbic acid equals 20 I. U. 
[[Requirements may be less if provided as vitamin A; greater if provided chiefly as the pro-vitamin carotene. 
Needs of infants increase from month to month. The amounts given are for approximately 6-8 months. The amounts of protein and calcium 
needed are less if derived from breast milk. 
* Allowances are based on needs for the middle year in each group, (as 2, 5, 8, etc.) and for moderate activity. 
fVitamin D is undoubtedly necessary for older children and adults. When not available from sunshine, it should be provided probably up to the 
minimum amounts recommended for infants. 
RECOMMENDED DAILY ALLOWANCES FOR SPECIFIC NUTRIENTSf 
Committee on Foods and Nutrition, National Research Council 
14 SCALE FOR CALCULATING FOOD INTAKE 
Scale Equivalents 
100 calories 
2.33 gms. protein 
0.027 gm. calcium 
0.044 gm. phosphorus 
0.4 mg. iron 
167 I. U. vitamin A 
0.06 mg. thiamin, vitamin B1 
2.5 mgs. ascorbic acid 
0.09 mg. riboflavin, vitamin G (B3) 
Carbohydrate, expressed as grams present. 
Reaction, expressed in terms of number of cubic- 
centimeters of normal solution of acid or base nec- 
essary to neutralize the ash from the portion of 
food described. 
10 (Daily need for a 1000 calorie diet.) 
15 (Daily need for a 1500 calorie diet.) 
20 (Daily need for a 2000 calorie diet.) 
25 (Daily need for a 2500 calorie diet.) 
30 (Daily need for a 3000 calorie diet.) 
For greater dietary needs, combine arithmetically 
the graphs given above. 
(for example, the iron content of a plant may vary 
according to the soil, and then the utilizable iron 
may vary from the iron chemically present), yet 
for effective nutritional work there must be 
quantitative data for evaluating diets. 
It is realized that many of the values given in 
the following pages are only relatively correct APPLE, FRESH 
Average helping: 1 large 3/4" diameter (159 gms. or 5.6 oz., edible portion; 212 gms. or 7.5 oz. as pur 
chased) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrates: 
Unknown. 
Alkaline: 5.7 
Good. 
23 gms. 
Storage at 32° C. does not materially affect vitamin C content; gradual loss at other temperatures; freezing 
except at -20° C. or -10° C. in vacuum also lowers the vitamin C content. 
APRICOTS, DRIED 
Average helping: 9 halves (36 gms. or 1.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Unknown. 
Alkaline: 11.6 
Fair. 
Carbohydrate: 24 gms. (In dried apricots, carbohydrate is 66.9%; in fresh, 12.9%; canned 
in sugar syrups, 21.4%). 
There is a loss of vitamin A in drying, some loss of B and an appreciable loss of C and G. Canning is 
not destructive to A or G. ARTICHOKE, FRENCH OR BUR 
Average helping: 1 medium o" diameter, edible portion, (250 gms. or 8.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown. 
Alkaline. 
Present. 
30 gms. 
A valuable source of minerals and vitamins 
ASPARAGUS, GREEN* 
Average helping: 6 stalks 5" long, raw, edible portion (50 gms. or 1.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Unknown. 
Alkaline. 
Good. 
Carbohydrate; About 2.0 gms. 
*Bleached asparagus has less vitamin A than green. AVOCADO, NATIVE 
Average helping: y2 small (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown, 
Present. 
7.8 gms. 
Outstanding in iron and vitamins. 
*West Indian avocado is reported higher than the native in iron, but the native apparently has a higher 
vitamin C value. 
BACON, COOKED* 
Average helping: 4-5 small slices, broiled (15 gms. or 0.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B1 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Scarcely any. 
None. 
to 
According to amount of lean. 
None. 
Unknown. 
Acid: 1.9. 
None. 
None. 
*Uncooked bacon has nearly twice the calorie value because of its greater far content. BANANA 
Average helping: 1 medium (100 gms. or 3.5 oz. edible portion) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate 
Unknown. 
Alkaline: 8. 
None. 
23 gms. 
BEANS, DRIED 
Average helping: y2 cup, cooked (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None in navy, kidney, present in lima and yellow soy bean. 
None. 
Unknown. 
Alkaline. 
Good. 
18.6 gms. 
Kidney, navy and lima of approximately same value. Pinto beans (Mexican) are reported to be especi- 
ally rich in vitamin Bj. 
Yellow soy beans are superior to other beans in having excellent quality protein, also a high calcium and 
vitamin Bx, content. 
Protein 
Calcium 
Vitamin Bt BEANS, FRESH LIMA 
Average helping: y2 cup, shelled (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate; 
(Cooked) 
Unknown. 
Alkaline; 14 
Good. 
23.5 gms. 
BEANS, GREEN STRING 
Average helping: % cup, 1" pieces cooked (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
(Raw) 
(Cooked) 
(Raw) 
(Cooked) 
None. 
Alkaline; 5.4 
Good. 
7.7 gms. BEEF, LEAN 
Average helping: Piece 2"x3"xl" (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Unknown. 
Add: 11 
None. 
?\fone. 
BEETS AND BEET GREENS 
Average helping: 2 beets, 2" in diameter or cup, diced (100 gms. or 3.5 oz.) 
1/2 cup greens, steamed (100 gms. or 3.5 oz.) 
Beets 
Greens 
Calories 
Protein 
Calcium 
Oxalic acid present: calcium not 
assimilable. 
Phosphorus 
Iron 
Vitamin A 
Vitamin BL 
Vitamin C 
Vitamin D 
Vitamin G 
None. 
x 10 
x 2 (Raw) 
None. 
Unknown. 
Alkaline: 11 
Excellent. 
9.6 gms. 
Alkaline: 27.0 
Excellent. 
5.6 gms. 
Bulk; 
Carbohydrate: BISCUIT 
Average helping: 2 small (37 gms. or 1.3 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Unknown. 
Acid. 
None. 
14 gms. 
Recipe: 2 cups flour 
4 teaspoons of baking powder 
1 teaspoon salt 
1 tablespoon lard 
1 tablespoon butter (butter has A value; 
lard has none) 
% cup milk 
BLACKBERRIES 
Average helping; % cup, scant (100 gms. or 3-5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown. 
Alkaline: 4.2 
Fair. 
11.9 gms. BREAD 
Made with water 
Average helping: 1 slice, average (30 gms. or 1.1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
White, whole wheat, rye. 
White, whole wheat, rye, 
White, rye. 
Whole wheat. 
White. 
White. 
Whole wheat, rye. 
Whole wheat, rye. 
Trace, white, whole wheat, rye. 
White. 
Whole wheat or whole rye (Pumpernickel). 
Rye. rye and y2 wheat flour). 
None, white, whole wheat, rye. 
None*, white, whole wheat, rye (unless artiflcally added ) 
None, white. 
Present, rye. 
Whole wheat. 
Acid. 
None, white, rye. 
Present, whole wheat. 
Approximately 16 gms. White, whole wheat, rye 
*When vitamin D is artiflcally added to breads, it is declared on the label. 
BROCCOLI* 
Average helping: % cup, steamed (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate 
x 4 
x 4 (Raw) 
Unknown. 
to 
x 6 
Alkaline: 5.8 
Excellent. 
5.5 gms. 
*Broccoli is greatly superior to both cabbage and Brussels sprouts in calcium content. About equal to 
cauliflower. 
23 BRUSSELS SPROUTS 
Average helping: 7 sprouts, l]/2" diameter (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk; 
Carbohydrate: 
Unknown. 
x20 (Raw) 
Alkaline: 6 
Excellent. 
8.9 gms 
Superior to cabbage in vitamin A because the leaves are green. Vitamin loss depends on the method of 
cooking. 
BUTTER 
Average helping: 1 square lyy'xiyy' or y2 tablespoon (7 gms. or 0.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
Scarcely any. 
Scarcely any. 
Scarcely any. 
Scarcely any. 
None. 
None. 
Average, 5.6 International Units. 
None. 
Neutral. 
None. 
None. BUTTERMILK 
Average helping: 1 cup (241 gms. or 8.5 02. by weight) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohyrate: 
None to trace. 
Variable to none pasteurized. 
None. 
Alkaline: 5.2. 
None. 
12.0 gms. 
CABBAGE, YOUNG, PARTLY GREEN* 
Average helping: l]/& cup, raw, chopped (100 gms. or 3 5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 (Raw) 
None. 
Alkaline: 6 
Excellent. 
5.3 gms. 
♦Bleached cabbage is lacking in vitamin A, has less Bx and G, Vitamin C, however, may be higher in the 
bleached cabbage. CAKE 
2-egg, plain 
Average helping: 1 piece, (26 gms. or 0.9 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin BL 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
Acid. 
None. 
Approximately 8 gms. 
Recipe 
1 cup sugar 
1/2 cup butter 
2 eggs 
Y2 cup milk 
2 cups flour 
3teaspoons baking powder 
1/2 teaspoon salt 
1/2 teaspoon vanilla 
CANTALOUPE 
Average helping: ]/2 melon 5" diameter (183 gms., edible portion, or 6.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
to 
Unknown. 
Alkaline: 7.5. 
Good. 
8.2 gms. (Muskmelon 11 gms.) CARROTS 
Average helping: % cup of cubes or 1 large (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate; 
x 2 
None. 
Alkaline: 14. 
Good. 
9-3 gms. 
CAULIFLOWER 
Average helping: 1 cup, chopped, raw (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
to 
x 3 
Unknown. 
to 
Alkaline. 
Good. 
4.7 gms. (with leaf stalk) ; 2.7 gms. buds. CELERY 
Average helping: % cup Y\" piece (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Trace in white. 
Green. 
Unknown. 
Alkaline: 7.8. 
Good. 
3.7 gms. 
CHEESE, AMERICAN 
Average helping: slice, 4"x3 (28.5 gms. or 1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate; 
None. 
Unknown. 
Acid: 1.1. 
None. 
0.5 gms. CHEESE, COTTAGE 
Average helping: 5]/2 tablespoonfuls or ]/2 cup, scant (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
None. 
Unknown. 
Good. 
Unknown. 
None. 
4.3 gms. 
CHEESE, PHILADELPHIA CREAM TYPE 
Average helping: ]/2 package l%"x2l/g"x%" (43 gms. or 1.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Unknown. 
Unknown, 
None. 
0.8 gms. CHICKEN 
Average helping: y2 small broiler (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None to trace. 
Dark meat. 
White meat. 
None. 
Unknown. 
Excellent. 
Acid: 10.7. 
None. 
None. 
CHOCOLATE, UNSWEETENED, SWEETENED, 
MILK CHOCOLATE* AND COCOA** 
Average helping: 1 square, unsweetened (28 gms. or 1 oz.) Sweetened, (28 gms. or 1 oz.) Hershey bar* 
plain (28 gms. or 1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unsweetened 
Sweetened 
Milk Chocolate 
Cocoa 
None. 
None. 
None. 
None. 
None. 
Alkaline: 1.6 
None. 
5.1 gms. 
Present. 
None. 
None. 
None. 
None. 
Alkaline. 
None. 
17.0 gms. 
None. 
Present. 
None. 
Unknown. 
Present. 
Alkaline. 
None. 
16.3 gms. 
None. 
None. 
None. 
None. 
None. 
Unknown 
None. 
10.8 gms. 
*Manu£acturer states the chocolate contains whole milk solids. 
**Cocoa is chocolate with the fat removed. COFFEE 
No food value except sugar, milk or cream; each of which must be calculated separately. 
"Caffeine and Theobromine in Average Servings of Beverages: 
"Coffee, Tea and Cocoa as Commonly Prepared 
Amounts Used in 
Caffeine and 
Preparation of 
Theobromine 
Average 6 oz. Serving 
Grains 
Coffee 
.1 tablespoonful 
1.8 
Coffee 
..2 tablespoonfuls 
3.6 
Tea 
1 tablespoonful 
1.8 
'Cocoa.. 
-.1.1/2 tablespoonfuls 
1.2 
'Cocoa 
- % tablespoonful 
OS’ 
Accepted Food and Their Nutritional Signi- 
ficance, Council on Foods of the American Medi- 
cal Association, 1939, page 362. 
"Whether the constant use of caffeine beverage 
is harmful, harmless or merely indifferent is still 
a debated question. Perhaps the majority of 
workers believe that normal adults may indulge 
in moderate amounts without injury or possibly 
even with benefit. Others believe that the con- 
tinued use of the drug, even in moderate amounts, 
may have a deleterious effect, especially on the 
nervous system. There is fairly unanimous agree- 
ment that excessive amounts are definitely injuri- 
ous and that even moderate amounts are contra- 
indicated for neurotic or nervous persons and in 
certain pathologic conditions. 
"The question of whether or not beverages con- 
taining caffeine and theobromine may be used by 
children is perennial. Unfortunately, it does not 
seem possible to specify a maximum amount of 
caffeine and theobromine which may be present in 
a product recommended for children. The habits 
and customs of different people vary greatly, and 
the problem is complex. It is generally recognized 
that unrestricted quantities of tea, coffee and other 
purine-containing beverages are not desirable for 
children. It is likewise generally recognized that 
a child should drink milk. Because a child will 
take only a limited amount of fluid in a day, it is 
important that coffee, tea and other purine-con- 
taining beverages do not replace milk.” 
Ibid., page 363. 
' Coca-cola—Caffeine, 1.2 grains per 12 fluid 
oz., equivalent to 0.6 grains per 6 oz. bottle. 
"Royal Crown cola—Caffeine, 0.5 grains per 
12 fluid oz. 
"Pepsicola—'Secret formula.’ 
"Double cola—Inquiry unanswered.” 
Consumers’ Research Bulletin, 
Page 5, August, 1940. COLLARDS 
Average helping: y2 cup steamed (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
x 4 
x 2 Raw. 
Unknown. 
Unknown. 
Excellent. 
7.2 gms. 
CORN 
Average helping: y2 cup, fresh, or 2 ears 6" long (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk; 
Carbohydrate: 
Present in white. 
Yellow 
White and yellow. 
Raw*. 
None. 
■■■■■■ 
Acid: 2.0 
Fair. 
20.5 gms. 
♦Destroyed for the most part in cooking. CORN BREAD 
Average helping: 1 muffin 2%" diameter x 1" (38 gms. or 1.4 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
(None if white, except that due to egg) 
None. 
None. 
Acid. 
None. 
21.5 gms. 
Recipe: 
2 cups YELLOW corn meal, unbolted 
1 ess 
4 teaspoons baking powder 
1 teaspoon salt 
1 cup buttermilk 
2 tablespoons shortening 
Bake to ten muffins, approximately 2%" diameter weighing about 38 gms. 
CORN STARCH 
Average helping: 1 tablespoon (10 gms. or 0.35 oz.) 
Calories 
Protein 
Caldum 
Phosphorus 
Iron: 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate; 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
Add. 
None. 
9 gms COWPEAS, DRIED 
(Black-Eyed Peas) 
Average helping: y2 cup (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
* 
* 
Dried. 
x 2 
Dried 
Dried, unknown. 
Fresh. 
Unknown. 
Dried. 
Unknown. 
Unknown. 
61.6 gms., dried. 
*Sample analyzed by Miss Olive Sheets, Mississippi Agricultural Experiment Station, State College, 
Mississippi. 
CRAB MEAT 
Average helping: % cup (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorous 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
* 
None. 
Present. 
* 
Add 
None. 
1.3 gms. 
Excellent source of protein for low calorie diets. 
*ln a communication from F. F. Johnson, Acting Chief, Division of Fishery Industries, U. S. Dept, of 
Interior, crab meat is stated to contain 24 International Units of Bj and 0.15 milligram of riboflavin per 
100 gms. CRACKERS, SODA* 
Average helping 4 soda (24 gms. or 0.9 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
None. 
None. 
None. 
Acid: 2.0 
None. 
18 gms. 
*For all practical purposes, 4 soda crackers, 6 saltines, and 2 graham crackers may be considered equal 
except that graham crackers have a vitamin Bj content. 
CRANBERRIES, FRESH 
Average helping: 1 cup raw, ]/2 cup cooked (100 gms. or 3.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
This does not count sugar added in cooking. 
Unknown. 
Raw*. 
Unknown. 
None. 
Acid. 
Excellent if hulls are not removed. 
11.3 gms., not counting sugar used in cooking. 
*Loss in cooking would likely be little since cranberries are very acid and cooking time is short. CREAM, BREAKFAST AND WHIPPING 
Butterfat, 18.5% and 40% respectively 
Average helping: 1 tablespoon, whipped 1% tablespoon (16 gms. or 0.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bi 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Breakfast. 
Breakfast. 
* Breakfast. 
Breakfast. 
Whipping. 
Whipping. 
Whipping. 
Whipping. 
Trace. Trace. 
Breakfast. 
Whipping. 
Trace. Trace. 
Present but destroyed by pasteurization. 
Present. 
Unknown. 
Neutral 
None. 
0.6 gm. Breakfast 0.5 gm. Whipping. 
CUCUMBERS 
Average helping; 7 slices ]/8" thick x iy2" diameter (50 gms. or 1.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Negligible. 
Negligible. 
Unknown. 
Negligible. 
Alkaline: 3-9 
Fair. 
1.4 gms. 
Excellent in reducing diets. DATES, DRIED 
Average helping: 12-14 without stones (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
None. 
Unknown. 
Alkaline: 9 
Good. 
75.4 gms. 
EGG 
Average helping: 1 whole (53 gms. or 1.9 oz., as purchased) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Present. 
Acid: 5.8 
None. 
0.4 gms. 
Excellent protein source; rich in minerals and vitamins not usually found in proteins EGG, WHITE AND YOLK 
Average helping: 1 white (28 gms. or 1 oz.) ; 1 yolk (16 gms. or 0.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
White. 
Yolk. 
White. 
Yolk. 
White. 
Yolk. 
Scarcely any, white. 
Scarcely any, white. 
None, white. 
Trace, white. 
None, white. 
None, white. 
Yolk. 
Yolk 
Yolk. 
Yolk. 
None, yolk. 
Present yolk. 
White. 
Yolk. 
Acid: 1.7 
None. 
0.2 gm. 
Acid: 3.4 
None. 
0.1 gm. 
Egg white is practically a pure protein; good source of protein in a low calorie diet. 
Except for the protein value of the egg white, most of the food value of the egg lies in the yolk. On re- 
ducing diets, increase the ratio of egg whites to egg yolks. 
EGGPLANT 
Average helping: 2 slices, 4" diameter, thick or y2 cup (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Alkaline: 4.4 
Fair. 
5.5 gms. ENDIVE* CHICORY, ESCAROLE 
Average helping: 10 small leaves (25 gms. or 0.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
'x6 if green 
Present. 
Unknown. 
Alkaline: 4.0 
Good. 
4.0 gm. 
*Cichorium Endiva. 
FARINA 
Dark, light 
Average helping: % cup, cooked (170 gms. or 6 oz.) 3 tablespoons, uncooked (28 gms. or 1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Same for both kinds. 
Same for both kinds. 
Dark. 
Light. 
Dark. 
Light. 
Dark. 
Light. 
Trace, dark. 
None, light. 
Dark. 
Light. 
None. 
Unknown. 
Dark. 
Trace in light. 
Acid. 
None in light. Fair in dark. 
22 gms. 
Refer also to the difference between white and whole grain breads. 
Cracked wheat equivalent to dark farina. FIGS, DRIED 
Average helping: 6 medium (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Unknown. 
Alkaline: 9.9 
Excellent. 
68.4 gms. 
Excellent source of calcium and iron. 
FISH 
Average of 13 varieties 
Average helping: piece 3,/x2^/rxl// (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk; 
Carbohydrate: 
Present in some. 
None. 
Present in some. 
Present. 
Acid: 9.1 
None. 
None. GELATIN, GRANULATED 
Average helping; 1 tablespoon (9 gms. or 0.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
Unknown. 
None. 
None. 
A pure protein. 
GRAPEFRUIT 
Average helping: ]/2 large (edible portion, 213 gms. or 7.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Trace. 
x3. 
Unknown. 
Trace. 
Alkaline: 8.9 
Present. 
21.5 gms. GRAPES AND GRAPE JUICE 
Average helping: 1 small bunch (100 gms. or 3.5 oz.) y2 cup grape juice (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Grapes. 
Grape juice. 
Trace. 
None. 
Trace. 
Unknown, 
None. 
None. 
Alkaline. 
None. 
18.2 gms. 
Alkaline. 
Good. 
14.9 gms. 
GRITS 
Average helping: 3 tablespoons, uncooked, or 4/5 cup, cooked (28 gms., uncooked, or 1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
■■■■ 
■■■■ 
■ 
■■ 
■■■ 
None in white. 
None unless the whole grain is used. 
None. 
None. 
Fair. 
Acid. 
None. 
21 gms. 
Yellow. 
Whole grain. HAM, LEAN 
Average helping: 1 slice 5"x4"xl/£" (38 gms. or 1.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Present. 
* 
None. 
Unknown. 
Acid: 3.7 
None. 
0.1 
*Cooking loss 10 to 50 per cent. 
ICE CREAM 
(Commercial) 
Average helping; cup (46 gms. or 1.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
None. 
Present. 
Alkaline. 
None. 
Carbohydrate: Approximately 14 gms. 
Ice cream naturally varies according to the formula used, but commercial cream, plain, is usually 10% 
butterfat; fruit or nut ice cream, 8%. The weight varies according to the commercial practice of "blow- 
ing up" with air or a gas. KALE 
Average helping: l]/g cups, raw; cup, steamed 100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate; 
x 10 
x 4 Raw 
Unknown. 
Alkaline: 7.6. 
Good. 
7.2 gms. 
LAMB CHOP, BROILED 
Average helping: 1 chop 2"xll/2"x%" (edible portion, 46 gms. or 1.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
(If lean; fat increases calories) 
Negligible. 
Small amount in fat. 
None. 
Unknown. 
Acid. 
None. 
None. LEMON 
Average helping; 1 tablespoon (13 gms. or 0.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
1 race. 
None. 
Trace. 
Trace. 
Trace. 
None. 
Trace. 
Unknown. 
Trace. 
Alkaline. 
None. 
1.2 gms. 
Volume for volume, orange juice, grapefruit juice, lime, and lemon juice are of about equal C value 
LETTUCE 
Average helping: 1 large leaf (10 gms. or 0.35 oz.) 
2 leaves of Romaine or garden lettuce. 
Bleached 
Trace. 
Trace. 
Trace. 
Trace. 
Trace. 
Trace. 
Romaine. 
Trace. 
Trace. 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
T race. 
Unknown. 
Negligible 
Alkaline: 0.1. 
Excellent. 
0.3 gms. 
Unknown. 
Alkaline: 0.1. 
Excellent. 
0.3 gms. LIVER, BEEF 
Average helping: 1 piece 3"x3"x%" (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 
x 5 
x 2 Present if fresh and uncooked. 
145 I. U. 
x 2 
Acid: 10.5 
None. 
6.0 gms. 
MACCARONI, SPAGHETTI 
Average helping: ]/4 cup 1" pieces uncooked or % cup cooked (30 gms. or 1.1 oz., uncooked; 136 gms 
or 5.8 oz., cooked) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
Unknown. 
Unknown. 
Acid: 3.2 
None. 
22.2 gms. MILK POWDER (SKIMMED) 
Average helping: 28 gms. or 1 oz., which is equivalent to l]/8 cup skim milk 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B; 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Trace. 
None. 
Unknown. 
Alkaline. 
None. 
14.7 gms. 
MILK, WHOLE 
Average helping: 1 cup or average glass (244 gms. or 8.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
to 
Raw.* 
Present in variable amount. (2-7 International Units.) 
to 
Alkaline: 5.5. 
None. 
12 gms. 
*Destruction in pasteurization variable. MOLASSES, CANE 
Average helping: 1/3 cup or tablespoons (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 
None. 
None. 
None. 
None. 
None. 
Alkaline. 
None. 
55-65 gms. (Dark, 55 gms.; medium, 60 gms.; light, 65 gms.) 
Molasses is the concentrated cane juice from which raw cane sugar has been removed. It is not cane 
syrup. 
MUSTARD GREENS 
Average helping: % cup, steamed (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 6 
x 5 Raw. 
Unknown. 
Alkaline. 
Good. 
4 gms. OATS, ROLLED 
Average helping: 1/3 cup, uncooked; % cup, cooked (30 gms. or 1.1 02., uncooked; 136 gms. or 4.8 
oz. cooked.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin BL 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Trace. 
to 
None. 
None. 
Acid: 4.8 
Fair. 
20.5 gms. 
OILS 
Average helping; 1 tablespoon (11 gms. or 0.4 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
None. 
None. 
None, or insignificant amount except cod liver oil or other fish oils.* 
None. 
None. 
Present in good amount only in cod liver oil or other fish oils. 
None. 
Neutral. 
None. 
None. 
*1 tablespoon of cod liver oil U.S.P. supplies a minimum of 9350 I.U. of vitamin A. Labels should be 
checked for high potency oils. OKRA 
Average helping: y2 cup or 5 large or 10 small pods (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B{ 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
Fair. 
Alkaline. 
Excellent. 
7.4 gms. 
An excellent source of bulk. 
OLIVES, GREEN 
Average helping: 4 medium (40 gms. stoned or 1.4 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
Trace. 
Trace. 
None. 
None. 
None. 
Alkaline. 
Unknown. 
Approximately 1.2 gms. in green. (Ripe 0.8 gm.) ONION 
Average helping: 1 large or y2 cup sliced (100 gms. or 3.5 oz.) 
Mature 
Green 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
» 
■■■ 
■■■■ 
■■■■ 
■■■■■ 
None. 
Unknown 
Unknown. 
Alkaline. 
Good. 
10.3 gms. 
Alkaline. 
Good. 
10.6 gms. 
ORANGE 
Average helping; 1 medium (156 gms. or 5.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction ; 
Bulk: 
Carbohydrate: 
to 
X 2 
Unknown. 
Alkaline: 5.9 
Good—orange. Juice—none. 
11.2 gms. 
Outstanding source of vitamin C. Orange juice twice the value of tomato juice in vitamin C, three times 
the value of pineapple juice, approximately equal to other citrus fruit. OYSTERS 
Average helping: 4 large or I/3 cup solids (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
to 
Raw. 
5 I. U. 
Present. 
Acid; 11.0 
None. 
5.9 gms. 
One of the best sources of iodine. 
PARSLEY 
Average helping: 10 sprigs (10 gms. or 0.35 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction* 
Bulk: 
Carbohydrate: 
Negligible. 
Unknown. 
Unknown. 
(Sample from New Orleans 
)* 
x 2 
Unknown. 
Unknown. 
Unknown. 
Unknown. 
Fair. 
0.9 gms. 
*Sample analyzed by Miss Olive Sheets, Mississippi Agricultural Experiment Station, State College 
Mississippi. PEACHES 
Average helping: 1 large half plus iy2 tablespoons juice (100 gms. or 3.5 oz.)*; fresh (100 gms. or 
3.5 oz.) 
Canned 
Fresh 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk; 
Carbohydrate: 
x 2 Yellowl 
x 2 Yellow 
Somewhat less than fresh. 
Unknown. 
Unknown. 
Unknown. 
Alkaline: 5.6 
Present. 
12 gms. 
Alkaline: 4.7 
Present. 
Syrup packed, 18.2 gms, 
Calculated on basis 100 gms. fresh peach 60 gms. plus 15 per cent syrup. 
PEANUT BUTTER 
Average helping: 1 tablespoon, scant (17 gms. or 0.6 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Present. 
None. 
Unknown. 
Acid: 0.9 (depends on amount of oil.) 
Good. 
About 4 gms. depending on amount of oil. 
*Roasting reduces content of fresh peanut by about y4 to 1/5. Virginia red peanuts are reported 
to have 10 times more vitamin than the value here used. PEARS 
Average helping: 2 halves and 2 tablespoons juice (100 gms. or 3.5 oz.) ;1 pear (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Canned. 
Negligible. 
Canned. 
Canned. 
Canned. 
Fresh. 
Fresh. 
I Fresh. 
Scarcely any. 
Fresh. Canning loss unknown. 
Fresh. (Partial destruction in canning.) 
Unknown. 
Fresh. Canning loss unknown. 
Alkaline: 1.5, canned; 3.2, fresh. 
Good. 
18 gms., canned; 16 gms., fresh. 
PFAS FNOTJSH 
Average helping: % cup, canned, with juice (181 gms. or 6.4 oz.) 
Va cup, fresh, (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Canned 
Fresh 
FreshvOr canned. 
Raw. 
If fresh and all cooking water is saved, 25% cooking loss. 
If fresh and all cooking water is saved, 10%; if water discarded, 50% loss. 
Unknown 
Present. 
Alkaline. 
Fair. 
Canned, average 10 gms. 
Alkaline. 
Fair. 
12-25 gms., depending on age. PECANS, SHELLED 
Average helping: 24 meats or 12 pecans (28 gms. or 1 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk; 
Carbohydrate: 
None. 
Unknown 
Acid: 2.2 
Present. 
3.6 ms. 
PEPPER, GREEN 
Average helping: 1 large (100 gms. or 3-5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x3* 
x5 
Unknown. 
Alkaline: 1.7 
Good. 
5.7 gms. 
* Pimento, same. PINEAPPLE 
Average helping: 1 slice, thick, canned; or % cup, fresh (100 gms. or 3-5 02. canned or fresh.) 
Canned 
Fresh 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown. 
Alkaline. 
Present. 
21.1 gms. 
Alkaline. 
Present. 
13.7 gms. 
PINEAPPLE JUICE 
Unsweetened, Canned 
Average helping: ]/2 cup, scant (100 gms. or 3-5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown. 
None. 
13 gms. PORK, LEAN 
Average helping: 1 medium loin chop thick, broiled (68 gms. or 2.4 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
Trace in fat. 
x 2 
None. 
None. 
Acid: 10 
None. 
None. 
An excellent cheap source of vitamin Bt in the lean meat. 
POTATOES, IRISH 
Average helping: 1 medium diameter, (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Raw.* 
None. 
Alkaline. 
Present. 
19.1 gms. 
*Cooked in the jacket, potatoes lose little vitamin C. POTATOES, SWEET 
Average helping: % medium (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B1 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate : 
x 2 
Raw.* 
None. 
Alkaline: 6.7 
Fair. 
27.9 gms. 
* Baked with skins on, potatoes lose little vitamin C. 
PRUNES, DRIED 
Average helping: 4-6 medium, stoned (50 gms. or 1.7 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Acid. 
Good. 
35.5 gms. RADISHES 
Average helping: 10 small (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction : 
Bulk: 
Carbohydrate: 
Negligible. 
Trace 
Unknown. 
■■ 
Alkaline: 2.9 
Good. 
4.2 gms. 
RAISINS 
Average helping; cup, seeded or 2 tablespoons, seedless (29 gms. or 1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bj 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Seedless. 
Seeded. 
to 
None. 
Unknown 
Alkaline: 7.2 
Good. 
22 gms. RICE 
White and Brown 
(Polished and Unpolished) 
Average helping: Scant cup, uncooked; 1 cup, cooked (100 gins., uncooked, or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
White or brown. 
White or brown. 
White. 
■■■■■■■ 
Brown. 
White. 
White. 
Brown. 
Brown. 
None, white 
Trace, brown. 
None, to 
[ white I 
x 2 
None. 
Unknown. 
Trace, white. 
Acid: 9-3, white. 
None. 
19-4 gms., white. 
None. 
Unknown. 
to 
Brown. 
Unknown, brown. 
Unknown. 
77.7 gms. brown. 
RICE POLISHINGS 
Average helping: cup (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk 
Carbohydrate: 
Unknown. 
x 3 
x 3 
T race. 
x 4 
None. 
Unknown. 
to 
Unknown. 
Unknown. 
Unknown. 
Rice polishings are particularly high in nicotinic acid. Samples having half the value of Brewer's yeast 
have been reported. SALMON, CANNED, RED 
Average helping; y2 cup, scant (50 gms. or 1.8 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction; 
Bulk: 
Carbohydrate: 
None. 
(100-400 International Units.) 
■■■■■ 
Acid: 5.4 
None. 
None. 
*Pink, I/3 as much; Chinook, twice as much; Chum, one tenth as much 
SARDINES 
Average helping: 5 small (50 gms. or 1.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Present. 
to 
Good. 
Good. 
Acid: 5.7 
None. 
0.6 gms. SAUERKRAUT 
Average helping: cup, solidly packed (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
1 ron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
to 
Unknown. 
Present. 
Alkaline: 5.7 
Good. 
Carbohydrate; 3.4 gms., canned. 4.9 gms. bulk 
SHRIMP 
Average helping; l/> cup, packed solidly (100 gms. or 3-5 02.) 
Calories 
Protein 
Calcium 
Phosphorus. 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Present. 
Unknown. 
Present. 
Present. 
Add. 
None. 
Carbohydrate: 0.8 gms., canned, 1.5 gms., cooked. SPINACH 
Average helping: ]/2 cup, packed tightly (100 gms. or 3-5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Present but not assimilable 
x 15 
x 3 Raw* 
Present. 
Alkaline: 20.0 
Excellent. 
3.2 gms., fresh. 
*Cooking loss about one-fourth. 
SQUASH, SUMMER 
Average helping: y2 cup, steamed (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Alkaline: 1.1 
Fair. 
3.9 gms. 
*Varies with color and variety. STRAWBERRIES 
Average helping: ]/2 cup (100 gms. or 3.5 02.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 
Unknown. 
Alkaline: 6.6 
Fair. 
8.1 gms. 
SUGAR 
Average helping: 2 tablespoons, white (30 gms. or 1.1 oz.) 
3 tablespoons, brown (30 gms. or 1.1 oz.) 
2% to 3 tablespoons, powdered (30 gms. or 1.1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
None. 
Neutral. 
None. 
30 gms. 
1 level tablespoon is the equivalent of 3 teaspoons. 
32 level tablespoons are equivalent to one cup. SYRUP 
Average helping: 1/3 cup or tablespoons (100 gms. or 3.5 oz.) 
Cane 
Sorghum 
Corn (Refined) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Unknown. 
Unknown. 
Unknown. 
Unknown. 
Unknown. 
Unknown. 
Negligible. 
x 4 
x 8 
None. 
None. 
None. 
Unknown. 
Unknown. 
Alkaline. 
None. 
67 gms. 
None. 
None. 
None. 
Unknown. 
Unknown. 
Unknown. 
None. 
67 gms. 
None. 
None. 
None. 
Unknown. 
Unknown. 
Unknown. 
None. 
74 gms. 
TAPIOCA 
Average helping: cup, rawi Vl CUP’ cooked (50 gms. or 1.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Negligible. 
None. 
Trace. 
None. 
None. 
Neutral. 
None. 
43.2 gms. TEA 
No food value except added sugar, milk, cream or 
lemon, each of which must be calculated sepa- 
rately. 
"According to definitions of the Federal Govern- 
ment, tea consists of the tender leaves, leaf buds 
and tender internodes of different varieties of 
Thea sinensis L., prepared and cured by recognized 
methods of manufacture. It conforms in variety 
and place of production to the name it bears, con- 
tains not less than 4 per cent nor more than 7 per 
cent of ash and meets the provisions of the Act of 
Congress approved March 2, 1897, as amended, 
regulating the importation and inspection of tea. 
"In China tea has been growing for four thousand 
years or more. It was introduced in Japan dur- 
ing the thirteenth century and into India, Ceylon, 
Java and other parts of the East Indies during the 
nineteenth century. Today India and Ceylon lead 
in exporting tea, China having fallen far behind. 
Green tea is steamed to destroy enzymes and dried 
immediately after picking, thus retaining the chlo- 
rophyll. To make black tea it is only necessary 
that the unsteamed leaves are fermented in heaps 
before being dried. In both varieties the leaves 
are usually rolled to improve the appearance. 
The common grades of tea are flowery pekoe 
(leaf buds), orange pekoe (half-grown leaf) and 
pekoe (first leaf). Chinese tea is often perfumed 
by being mixed with fragrant jasmine, gardenia 
and orange flowers. 
The chemical composition of tea varies with the 
maturity of the leaf and the method of preparation 
for use (curing). The range of composition of 
accepted brands of tea as submitted by the manu- 
facturers is shown in the tabulation. 
Tea contains a considerable amount of caffeine 
and tannic acid. Winton reported the following 
limits for caffeine in tea on the dry basis: Ceylon 
2.7 to 4.89 per cent, Indian 3.86 to 4.89 per cent, 
Chinese 2.42 to 3.78 per cent, Japan 2.60 to 2.93 
per cent and Java Pecco 3.41 to 4.10 per cent. 
Carpenter and Harler reported that fresh leaves 
contain 25 to 30 per cent tannic acid, which is re- 
duced by about 15 per cent by fermentation. The 
color of green leaves is influenced by the tannic 
acid content.” 
Accepted Foods and Their Nutritional Significance 
Council on Foods of the American Medical Association. 1939, pages 365-366. TOMATOES 
Average helping: cup, scant, canned or 1 fresh (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bt 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
Unknown. 
Alkaline: 5.3 
Fair. 
3-9 gms. 
* Canned tomato juice the same. 
TUNA FISH, CANNED IN OIL 
Average helping: cup (50 gms. or 1.8 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk. 
Carbohydrate: 
Present. 
Present. 
None. 
Present. 
Present. 
Acid 
None. 
None. TURNIP AND TURNIP GREENS 
Average helping: % cup, l/>" cubes (100 gms. or 3.5 oz.) 
y8 cup, steamed (100 gms. or 3-5 oz.) 
White Turnips 
Greens 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin Bx 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 
None. 
x 20 
x 3 
x 10 Raw. 
None. 
None. 
Alkaline: 11.6 
Excellent. 
7.1 gms. 
Alkaline: 3.7 
Excellent. 
5.4 gms. 
VEGETABLE SOUP 
Average helping: 1 cup, thick (258 gms. or 9-1 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Unknown. 
Alkaline. 
Fair. 
Carbohydrate: About 10 gms., depending on vegetables and other ingredients. 
Recipe: 
Yl cup turnips 
1/? cup celery 
iy2 cups potato 
y2 onion 
1 quart meat stock 
1/2 tablespoon parsley 
Seasoning. WATERCRESS 
Average helping: 1 bunch (100 gms. or 3.5 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin BL 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 2 
x 3 
Unknown. 
Alkaline: 18 
Excellent. 
3-3 gms. 
WATERMELON 
Average helping: 1 slice, edible portion, 6" diameter, I]/}" thick (662 gms. or 23-4 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
x 6 
x 2 
Unknown. 
Alkaline: 23.8 
Good. 
45 gms. WHEAT GERM 
Average helping: 1 tablespoon (8 gms. or 0.3 oz.) 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin BL 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction: 
Bulk: 
Carbohydrate: 
* to 
None. 
Unknown. 
*Wheat bran is equivalent to about I/3 this value. 
YEAST 
Average helping: 28 gms. or 1 oz. 
Calories 
Protein 
Calcium 
Phosphorus 
Iron 
Vitamin A 
Vitamin B, 
Vitamin C 
Vitamin D 
Vitamin G 
Reaction : 
Bulk: 
Carbohydrate: 
Baker’s, compressed. 
Baker’s, dried, and brewer’s, dried. 
Baker’s, compressed. 
Baker’s, compressed. 
Baker’s, dried and brewer’s, dried. 
Baker’s, dried and brewer’s, dried 
Baker’s, compressed. 
x 4 Baker’s, dried and brewer’s, dried. 
Trace. 
Unknown. 
Trace. 
Unknown. 
to 
Baker's, compressed 
x 2 Baker’s, dried. 
x 4 Brewers, dried. 
Unknown. 
Unknown. 
to 
Baker’s, compressed. 
x 2 Baker’s, dried. 
Unknown. 
None. 
Baker’s 3.6 gms., compressed; others, 10.5 gms. 
x 2 Brewer’s, dried. BIBLIOGRAPHY 
1. The Foundations of Nutrition. Mary Swartz Rose, 1938. 
2. Dietetics Simplified. L. jean Bogest and Mame T. Porter, 1940. 
3. Diet in Disease. George A. Harrop, 1930. 
4. Chemistry of Food and Nutrition. H. C. Sherman, 1937. 
5. Physiological Chemistry. A. P. Mathews, 1939. 
6. Essentials of Nutrition, Henry C. Sherman and Caroline Sherman Lanford, 1941. 
7. The Newer Knowledge of Nutrition. E. V. McCollum and Nina Simmonds, 1939. 
8. Vitamins and Their Occurrence in Foods, Hazel E. Munsell, 1940. 
9. Mineral Metabolism. Alfred T. Shohl, 1939. 
10. The Fundamentals of Nutrition. Estelle E. Hawley and Esther E. Maurer-Mast, 1940. 
11. Nutrition and Diet in Health and Disease. James S. McLester, 1927. 
12. Food and Life, Yearbook of Agriculture, 1939. 
13. Proximate Composition of American Food Materials. Charlotte Chatjield and Georgian 
Adams. June 1940. 
14. Accepted Foods and Their Nutritional Significance, Council on Foods of the American 
Medical Association, 1939- 
15. Food. Nutrition and Health. McCollum and Becker, 1940. 
16. Food Values of Portions Commonly Used. Bowes and Church, 1940. 
17. The Vitamins. A Symposium, American Medical Association, 1939- 
18. Vitamin Bt and Its Use in Medicine. R. R. Williams and T. D. Spies, 1938. 
19. Food Values of Recipes in Shares and Vitamin Units. Rose and Taylor, 1936. 
20. Man, Bread and Destiny, C. C. Furnas and S. M. Furnas. 1937. 
21. The American and His Food, Richard Osborn Cummings, 1940. 
22. Hortus. L. H. and E. Z Bailey, 1930. 
23. Current literature, particularly Nutrition Abstracts and Reviews. 
24. Correspondence with Ethel C. Dunham, M. D., Children’s Bureau U. S. Department o£ Labor, 
F. F. Johnson, Acting Chief, Division of Fishery Industries, U. S. Department of Interior, and Miss 
Olive Sheets, Mississippi Agricultural Experiment Station, State College, Miss. 
Illustrations by permission of U. S. Bureau of Home Economics, Washington, D. C.