Part 5

Saving Energy

The body uses fewer calories at rest than when active, and least of all during sleep. Therefore, any extra sleep or rest which an underweight person gets will help him to gain. Whatever energy can be saved during waking hours by riding instead of walking, sitting instead of standing, and relaxing as often as possible will add to the calories saved.

A healthy person who decides to gain weight, and who sticks to his program of taking in more calories than he needs, and of spending as few as possible in needless physical activity, can be sure that sooner or later his efforts will meet with success.

CALORIE TABLES

FOOD MEASURES CALORIES

Almonds 12-15 100 Apple butter 1 tablespoon 40 Apples, baked 1 large and 2 tablespoons sugar 200 fresh 1 large 100 Applesauce, sweetened ½ cup 100 Apricots, canned in sirup 3 large halves and 2 tablespoons juice 100 dried 10 halves 100 Asparagus, fresh or 5 stalks 5 inches long 15 canned Avocado ½ pear 4 inches long 265 Bacon 2-3 long slices cooked 100 Bacon fat 1 tablespoon 100 Banana 1 medium 6 inches long 100 Beans, canned with pork ½ cup 130 dried ½ cup cooked 135 lima, fresh or canned ½ cup 100 snap, fresh or canned ½ cup 25 Beef corned 1 slice 4 inches by 1½ by 1 100 dried 2 thin slices 4 by 5 inches 50 hamburg steak 1 patty (4 to 5 per pound) 150 round, lean 1 medium slice (2 ounces) 100 sirloin, lean 1 average slice (3 ounces) 150 tongue 2 slices 3 inches by 2 by ⅛ 50 Beet greens ½ cup cooked 30 Beets, fresh or canned 2 beets 2 inches in diameter 50 Biscuits, baking powder 2 small 100 Blackberries, fresh 1 cup 100 Blueberries, fresh 1 cup 90 Bologna 1 slice 2 inches by ½ thick 100 Breads Boston brown 1 slice 3 inches in diameter, ¾ thick 90 corn (1 egg) 1 2-inch square 120 cracked wheat 1 slice average 80 dark rye 1 slice ½ inch thick 70 light rye 1 slice ½ inch thick 75 white, enriched 1 slice average 75 white, enriched 1 slice thin 55 whole wheat, 60% 1 slice average 70 whole wheat, 100% 1 slice average 75 Broccoli 3 stalks 5½ inches long 100 Brownies 1 piece 2 inches by 2 by ¾ 140 Brussels sprouts 6 sprouts ½ inch in diameter 50 Butter 1 tablespoon 95 Cabbage, cooked ½ cup 40 raw 1 cup 25 Cake angel ¹/₁₀ of a large cake 155 chocolate or vanilla, 1 piece 2 inches by 2 by 1 100 no icing chocolate or vanilla, 1 piece 2 inches by 1½ by 1 100 with icing cup cake with 1 medium 250 chocolate icing Cantaloupe ½ of a 5½-inch melon 50 Carrots 1 carrot 4 inches long 25 Cashew nuts 4-5 100 Cauliflower ¼ of a head 4½ inches in diameter 25 Caviar 1 tablespoon 25 Celery 2 stalks 15 Cheese American cheddar 1 cube 1⅛ inches square or three 110 tablespoons grated cottage 5 tablespoons 100 cream 2 tablespoons 100 Cherries, sweet 15 large 75 Chicken, broiled ½ medium broiler 100 roast 1 slice 4 inches by 2½ by ¼ 100 Chinese cabbage 1 cup raw 20 Chocolate almond bar 1 bar 5-cent size 200 fudge 1 piece 1 inch square by ¾ thick 100 malted milk fountain size 460 mints 1 mint 1½ inches in diameter 100 plain bar 1 bar 5-cent size 240 sirup ¼ cup 195 unsweetened 1 square 162 Cider, sweet 1 cup 114 Clams 6 round 100 Cocoa, half milk, half 1 cup 150 water Cocoanut 3 tablespoons dry 100 Cod liver oil 1 tablespoon 100 Cod steak 1 piece 3½ inches by 2 by 1 100 Cola soft drinks 6-ounce bottle 75 Collards ½ cup cooked 50 Cooking fats, vegetable 1 tablespoon 100 Corn ½ cup 50 Corn sirup 1 tablespoon 75 Cornflakes 1 cup 80 Cornmeal 1 tablespoon uncooked 35 Cornstarch pudding ½ cup 200 Crackers graham 1 square 40 peanut butter-cheese 1 cracker 45 sandwich round snack-type 1 cracker 2 inches in diameter 15 rye wafers 1 wafer 25 saltines 1 cracker 2 inches square 15 Cranberry sauce ¼ cup 100 Cream light 2 tablespoons 65 heavy 2 tablespoons 120 whipped 3 tablespoons 100 Cream-puff shells 1 shell 85 Cucumber ½ medium 10 Custard, boiled or baked ½ cup 130 Dates 4 100 Egg 1 medium size 75 Eggplant 3 slices 4 inches in diameter ½-inch 50 thick Endive average serving 10 Escarole average serving 10 Figs, dried 3 small 100 Flour, white or whole 1 tablespoon unsifted 35 grain Frankfurter 1 sausage 100 Gelatin, fruit flavored dry 3-ounce package 330 ready to serve ½ cup 85 Ginger ale 1 cup 85 Gingerbread, hot water 2-inch square 270 Grapefruit juice, 1 cup 100 unsweetened Grape juice ½ cup 80 Grape nuts ¼ cup 100 Grapes, American or Tokay 1 bunch—22 average 75 seedless 1 bunch—30 average 75 Griddle cakes 1 cake 4 inches in diameter 75 Halibut 1 piece 3 inches by 1⅜ by 1 100 Ham, lean 1 slice 4¼ inches by 4 by ½ 265 Hard sauce 1 tablespoon 100 Hickory nuts 12-15 100 Hominy grits ¾ cup cooked 100 Honey 1 tablespoon 100 Ice cream ½ cup 200 Ice cream soda fountain size 325 Jellies and jams 1 rounded tablespoon 100 Kale ½ cup 50 Lamb, roast 1 slice 3½ inches by 4½ by ⅛ 100 Lard 1 tablespoon 100 Lemon juice 1 tablespoon 5 Lettuce 2 large leaves 5 Liver 1 slice 3 inches by 3 by ½ 100 Liverwurst 1 slice 3¼ inches by ½ thick 100 Lobster meat 1 cup 150 Macaroni ¾ cup cooked 100 Maple sirup 1 tablespoon 70 Margarine 1 tablespoon 100 Marshmallows 1 20 Milk buttermilk 1 cup 85 condensed 1½ tablespoons 100 evaporated ½ cup (1 cup diluted) 160 skim milk, dried 2½ tablespoons 100 skim milk, fresh 1 cup 85 whole milk 1 cup 168 yogurt, plain 1 cup 160 Mints, cream ½ inch cube 5 Molasses 1 tablespoon 70 Muffins bran 1 medium 90 1 egg 1 medium 130 Mushrooms 10 large 10 Mustard greens ½ cup cooked 31 Noodles ¾ cup cooked 100 Oatmeal ¾ cup cooked 100 Oil (corn, cottonseed, 1 tablespoon 100 olive, and peanut) Okra 10-15 pods 50 Olives green 6 medium 50 ripe 4-5 medium 50 Onions 3-4 medium 100 Orange 1 medium 80 juice 1 cup 125 Oysters 5 medium 100 Parsnips 1 parsnip 7 inches long 100 Peaches canned in sirup 2 large halves and 3 tablespoons juice 100 dried 4 medium halves 100 fresh 1 medium 50 Peanut butter 1 tablespoon 100 Peanuts 10 50 Pears canned in sirup 3 halves and 3 tablespoons juice 100 fresh 1 medium 50 Peas canned ½ cup 65 fresh, shelled ¾ cup 100 Pecans 6 100 Pepper, green 1 medium 20 Pickles, cucumber sour and dill 10 slices 2 inches in diameter 10 sweet 1 small 10 Pies (sectors from 9-inch pies) apple 3-inch sector 200 lemon meringue 3-inch sector 300 mincemeat 3-inch sector 300 pumpkin 3-inch sector 250 Pineapple canned, unsweetened 1 slice ½ inch thick and 1 tablespoon 50 juice fresh 1 slice ¾ inch thick 50 juice, unsweetened 1 cup 135 Plums canned 2 medium and 1 tablespoon juice 50 fresh 2 medium 50 Popcorn 1½ cups popped 100 Popovers 1 popover 100 Pork chop, lean 1 medium 200 Potato chips 8-10 large 100 Potato salad with ½ cup 200 mayonnaise Potatoes mashed ½ cup 100 sweet ½ medium 100 white 1 medium 100 Prune juice ½ cup 100 Prunes, dried 4 medium 100 Pumpkin ½ cup 50 Radishes 5 10 Raisins ¼ cup 90 Raspberries, fresh 1 cup 90 Rhubarb, stewed and ½ cup 100 sweetened Rice ¾ cup cooked 100 Roll, Parker House 1 medium 100 Rutabagas ½ cup 30 Salad dressing boiled 1 tablespoon 25 French 1 tablespoon 90 mayonnaise 1 tablespoon 100 Salmon, canned ½ cup 100 Sardines, drained 5 fish 3 inches long 100 Sauerkraut ½ cup 15 Sherbet ½ cup 120 Soup, condensed 11-ounce can Bouillon 25 Mushroom 360 Noodle 290 Tomato 230 Vegetable 200 Spaghetti ¾ cup cooked 100 Spinach ½ cup cooked 20 Squash summer ½ cup cooked 20 winter ½ cup cooked 50 Strawberries, fresh 1 cup 90 Sugar brown 1 tablespoon 35 granulated 1 tablespoon 50 powdered 1 tablespoon 40 Sweetbreads 1 pair medium-sized 240 Swiss chard ½ cup leaves and stems 30 Tangerines 1 medium 60 Tapioca, uncooked 1 tablespoon 50 Tomato juice 1 cup 60 Tomatoes, canned ½ cup 25 fresh 1 medium 30 Tuna fish, canned ¼ cup drained 100 Turkey, lean 1 slice 4 inches by 2½ by ¼ 100 Turnip 1 turnip 1¾ inches in diameter 25 Turnip greens ½ cup cooked 30 Veal, roast 1 slice 3 inches by 3¾ by ½ 120 Waffles 1 waffle 6 inches in diameter 250 Walnuts 8 100 Watermelon 1 slice 6 inches in diameter 1½ 190 inches thick Wheat flakes ¾ cup 100 germ 1 tablespoon 25 shredded 1 biscuit 100 Alcoholic Beverages Beer 8 ounces 120 Gin 1½ ounces 120 Rum 1½ ounces 150 Whiskey 1½ ounces 150 Wines champagne 4 ounces 120 port 1 ounce 53 sherry 1 ounce 38 table, red or white 4 ounces 89-95

FOOTNOTES

These tables are based on numerous Medico-Actuarial studies of hundreds of thousands of insured men and women.

A calorie is a measure of the amount of heat (energy) which the body can get from a given amount of food.

See page 18 for list of Group I and II vegetables, and for lower-calorie fruits.

1 cup equals 8 ounces. 3 teaspoons equal 1 tablespoon. 4 tablespoons equal ¼ cup.

Transcriber’s Notes

—Silently corrected a few typos.

—Retained publication information from the printed edition: this eBook is public-domain in the country of publication.

—In the text versions only, text in italics is delimited by underscores.