Calorie

“ A calorie as used in dietetics is the amount of heat required to raise the temperature of one kilogramme of water at 0 degrees C. to 1 degree C. The heat-value of food-stuffs, stated in calories, can be quickly reckoned when chemical analyses stating their protein, fat and carbohydrate contents are available. It has been ascertained that one gramme of protein or carbohydrate yields 4.1 calories, whilst the same amount of fat produces 9.3 calories. Thus the value of fat-containing foods in a sledging ration is at once apparent. ”

“ You may be hungry at first, but you will soon become accustomed to the change. I find that dry lemon or orange peel, or those little aromatic breath sweeteners, just a tiny bit, seem to stop the hunger pangs; or you may have a cup of fat-free bouillon or half an apple, or other low calorie food. (Count the calories here.)
One thousand calories less food per day equals four ounces of fat lost daily—approximately 8 pounds per month. If you do not want to lose so fast, do not cut down so much. ”

“ High Calorie Diet is one in which the fuel value of the food ingested meets or exceeds the energy expenditures of the patient. Foods composing the diet are, milk and eggs for the proteins, with carbohydrates and fats in their simplest and most digestible form to balance the diet. ”

“ Scientists have estimated that for every calorie produced by the milk two extra calories must be provided by food, so that for the baby requiring 460 calories per day, to cover his requirements the mother will be obliged to consume extra food to yield 920 calories, or the regular amount to meet her normal requirements plus the extra food to make sufficient food for the baby. ”

“ The measurement and tabulation of food values in terms of calories and the investigation of the calorie needs of men and women in various occupations has been one of the great contributions of the past twenty years of nutritional study and to the progress made we owe our power to produce proper rations for every type of worker. ”

“ Of the 2500 to 3500 calories of energy required to keep a man going for a day the best source of supply is the carbohydrates, that is, the sugars and starches. The fats are more concentrated but are more expensive and less easily assimilable. The proteins are also more expensive and their decomposition products are more apt to clog up the system. Common sugar is almost an ideal food. ”

“ It may be your weight is too much or too little, but this is your maintenance diet for that weight.
2nd Circle
THE SECOND circle represents a daily diet containing more than necessary for maintenance; for example, let us say 1000 calories more. This 1000 calories of food is equivalent to approximately 4 ounces of fat [1000÷255 (1 oz. fat = 255 C.) ] ; 4 ounces of fat daily equals 8 pounds a month which will be added to your weight, and, if not needed by the system, will deposit itself as excess fat. ”

“ Thin persons need more food in proportion to their weights than fat ones. In order to lose weight, the body must be driven to consume its own fat.
To take care of the internal work of the body, breathing, heart-beating, digestion, involuntary pull of the muscles, and for the multiplied activities of the cells, each hour during the twenty-four we must have a certain number of calories as our basal requirement. ”

“ One of the dietaries examined by the Massachusetts Labor Bureau was that of a machinist in Boston, who earned $3.25 per day. In food purchased the dietary furnished 182 grammes of protein and 5,640 calories of energy per man per day, at a cost of 47 cents. One-half the meats, fish, lard, milk, butter, cheese, eggs, sugar, and molasses would have been represented by 57 grammes of protein, 1,650 calories, and 19 cents. ”

“ The additional 80 calories is the equivalent of a butter ball weighing a third of an ounce, or an ounce of bread or half a glass of milk. It would seem to be the height of absurdity to object to such a trifle. But if this excess in food intake be continued for a year, the person will gain nine pounds and at the end of ten years ninety pounds. Such a person would find that he required a constantly increasing amount of food in order to transport his constantly increasing weight. ”

“ Standing and walking 6 hours At active muscular exercise: General housework 2 hours 8 * .4 calorie = 3.2 calories 8 * .6 calorie = 4.8 calories 6 * 1 calorie = 6 calories 2 * 2 calories = 4 calories = 18 calories required per pound of body weight 125 * 18 calories = 2250 calories for day's requirement.
Other calculations show that the needs of a person estimated in calories vary from twenty-two to thirty-five hundred for one day. Of this amount from ten to fifteen per cent (220 to 425 calories) should come from protein foods and .015 iron gram should be furnished. ”

“ From then on to manhood and womanhood the amount of food they need diminishes in quantity to about 2400 calories a day for a woman of moderate activity and 3400 calories a day for a man of moderate activity.
Men and women of equal weight and the same degree of activity may consume practically equal amounts of food. Generally, however, men and boys, because they build heavier bones and muscles than women and girls, need a more generous food supply. ”

“ Notice that some foods, like bread, have about the right proportion of protein calories; others, like beef, beans, and peas are very high in protein calories. By combining some foods high in protein with others containing little or none, we can get the right proportion. Thus, 100 Calories of beef combined with 400 each of bread and butter will give 900 Calories of which 114, or 12.7 per cent, are from protein. ”

“ However, none of these foods are high in energy, and the typical English farmer was accustomed to a diet that gave him almost six thousand calories a day. To get these calories, he ate a normal daily diet of one pound of meal or peas cooked up in a porridge, pudding, or bread, over a pound of butter and cheese, and a full gallon of strong, dark ale. Some dried or corned meat and fish were also eaten but usually only in small amounts—quarter pound a day. The Englishmen in the 1620s certainly did not live on flesh alone. ”

“ The animal kingdom is also rich in fat products, illustrated by the following substances used as foods: butter, eighty-five per cent; bacon, sixty-five per cent; cheese, thirty per cent; eggs, eleven per cent; cow's milk, four per cent.
The function of fat in the body is to yield heat and energy primarily. Each ounce of fat yields two hundred sixty-four calories of heat, making the group two and one fourth times as active as either protein or carbohydrate in this respect. ”

“ For obese women at the climacteric period, a suitable average diet would contain 160 grams albumen, 12 grams fat, and 120 grams carbohydrate, yielding a daily heat-equivalent of 1,250 to 1,300 calories. ”

“ Weight for weight, fat furnishes twice as much heat as the carbohydrates, and in bulk the difference is even more striking; for example (about) two tablespoonfuls of sugar are required to produce 100 calories, whereas one scant tablespoonful of olive oil will produce a like number of heat units. As a source of supply for reserve energy in the body, fat is most valuable. This reserve fuel is stored in the form of adipose tissues underlying the skin and surrounding the vital organs, lending contour to the form and protecting the organs from jars and shocks. ”

“ But calories are not the only necessities. A pound of pure fat will yield all the calories a soldier needs in a day but his language and morals wouldn't stand the strain of such a diet. Neither would his health, for not only does his body demand fuel but also that it be of a special kind. While there are many kinds of foodstuffs, chemical analysis shows that they are mainly combinations of pure compounds of relatively few varieties. The chemists call these proteins, fats, carbohydrates, and salts. Meats, eggs, the curd of milk, etc., are the principal sources of protein. ”

“ It has been estimated that an average man at moderately active labor, like a carpenter, or mason, should have (daily) about 115 grams (1750 grains) or 0.25 pound of available protein, and sufficient fuel ingredients in addition to make the fuel value of the whole diet 3,400 calories; while a man at sedentary employment would be well nourished with 92 grams (1400 grains) or 0.20 pound of available protein, and enough fat and carbohydrates in addition to yield 2,700 calories of energy. ”

“ Inasmuch as oils in relation to their food value are useful chiefly for the production of animal heat, this chemical property becomes of great hygienic and dietetic significance. Of all classes of food products the oils and fats have the highest calorific power. If, for instance, it is said in general that one gram of carbohydrates, such as sugar or starch, on complete combustion will yield 4,000 calories, one gram of protein 5,500 calories, then one gram of oil or fat will yield 9,300 calories. ”

“ Calories are simply units for measuring heat and energy and never will be exploded any more than the yard or meter "theory" will be exploded. Foods must contain essential salts and the growth and health maintaining elements. These cannot be measured by calories. The quantity of heat or energy production but not the quality of the foods is measured in calories, and one must have a knowledge of the qualities also. No scientifically educated individual has ever thought otherwise. ”

“ He needs daily from five hundred to nine hundred calories of fats, which supply heat.
He needs of carbohydrates, which are the starches and sugars, and which the body uses to produce energy for work and heat, from one thousand to one thousand four hundred calories daily. It is declared by Chittenden and Kellogg, whose work has overset the old notions, that the total number of calories, or food units, should rarely exceed two thousand. ”

“ It is now known that even this is not enough, for we may eat food in ample quantities, consisting of the properly balanced fats, proteins, carbohydrates, minerals and water, and it may daily yield the required number of calories, and still we may suffer from seriously faulty nutrition. ”

“ Now you will have to reckon on the amount of food or number of calories you need per day. Review the rule I have given. You find for your age and normal weight that you will need, let us say for example, 2200 calories. You have probably been consuming twice that amount and either storing it away as fat or as disease. (It is surprising how small an excess will gradually add up pounds of fat. For instance, three pats of butter or three medium chocolate creams a day, if over the maintenance limit, would add approximately 27 pounds a year to your weight!) ”

“ There is a good deal of effort expended by many semi-educated individuals to discredit the knowledge of calories, saying that it is a foolish food science, a fallacy, a fetish, and so forth.
They reason, or rather say, that because there are no calories in some of the very vital elements of foods—the vitamines and the mineral salts—therefore it is not necessary to know about them. They further argue that their grandfathers never heard of calories and they got along all right. That grandfather argument always enrages my mortal mind. ”

“ We may hear the number of calories needed by an individual each day referred to in a way thatmight lead us to think that energy were our only need. This, of course, is a mistake. It would be quite possible for a person to eat enough sugar or fat alone to supply all his energy. But how disastrous this would be. The resultant lack of tissue building foods, regulatory foods, and vitamins would bring a certain penalty in shattered health. ”

“ After adequate amounts of protein, mineral salts, and vitamins have been provided, both well-being and economy demand that at least one-half of the remaining energy (calories) required should be obtained from carbohydrates. The energy required per day by a man doing active muscular work is estimated at from 3300 to 3500 calories, by a woman doing light muscular work from 2500 to 2700 calories. The energy requirements of boys and girls in their teens are as great as those of adults, if not greater. ”

“ Consequently, food is measured in fuel-units, called calories. Many people eat too much, that is, too many calories; some eat too little, that is, too few calories. In both cases the person is usually unaware of the fact, because he makes the mistake of measuring his food by its weight or bulk. Some foods are concentrated, that is, contain many calories of food value in a given bulk; others are bulky, that is, contain few calories in a given bulk. For instance, olive oil is concen trated, and most vegetables are bulky. ”

“ But the simple provision of the total sum of calories may by no means satisfy the real food needs of the population. For example, all the calories might be provided by potatoes alone, or grains alone, or meat or fats alone. But the population would starve under such circumstances. Food provides not merely the energy for the body, but the substances from which the body adds new tissue to itself during growth and reproduces its constantly breaking down tissues during all of life. ”

“ We mention these experiments as a warning against placing too great reliance on the caloric theory or the relation of nutrients in making up food rations. We have yet much to learn and the good housewife trying to cook according to scientific rules will do well not to neglect the palatability of the food, but to watch the “instinct” which causes the child or the adult to reject or approve of, and enjoy, the food, which in most cases is a better guide than calories or protein contents, or the ration between the various groups of nutrients. ”