The Road to Wellville/Chapter 4

by The Postum Cereal Company

Our Daily Food Requirements

ood materials vary greatly in the amount of protein, fat, and carbohydrate which they contain. Some have only one kind of fuel, others two, and some all three, and these in varying proportions. The fuel value of a given food material is then the amount of energy it is capable of yielding in the body.

The CalorieThe calorie is the standard unit of measurement used for measuring the energy or fuel value of different food materials. One calorie represents the amount of heat needed to raise one pound of water four degrees Fahrenheit. Let us not make the mistake of thinking it is also the measure of all food values, or that it tells us about a food’s building ability or its general wholesomeness.

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. However, when foods supplying these vital es-essentials have been selected, the number of calories per day is the final measure of the total amount of food needed.

Age, size, occupation, and sex all affect the total quantity of food we need, as well as the relative amounts of each kind of food material. The season of the year, the climate, the kind of clothing we wear, and whether we are indoors or out also have a material bearing upon the amount of food that is necessary to keep us fit for Wellville’s journey.

Obviously, the underweights and overweights not only must put emphasis on different items on the menu, but must eat different amounts. 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. The number of calories that must be added to this basal requirement for sound nutrition depends, as has been said, upon the facts of age, sex, activity, climate, and various other individual conditions.

For example, a man weighing about a hundred and fifty pounds, doing active muscular work, needs approximately 3400 calories each day. He will require 60 calories an hour throughout the entire twenty-four for the internal work of his body. This totals 1440 calories. To take care of his eight hours active labor, he needs 180 calories an hour more, or a total of 1440 calories. For each of three hours of light activity he needs 110 more calories an hour, or 330 calories, and for five hours sitting at rest, 40 calories more an hour or 200 calories additional. This gives his total daily caloric requirement of 3410.

A man of the same weight, doing light work, will need 1440 calories a day for his internal activities, 200 calories more for five hours sitting at rest, and 1210 more calories for eleven hours light work, making his total daily energy requirement 2850 calories.

Boys and girls in their teens need as much food as grown people and in some cases more. This is because they have not completed their growth and are unusually active. Children from two to twelve years of age must have surprisingly large amounts of food as compared to grown persons. The child from two to five needs about half as much food as the grown person of moderate activity, while children from ten to thirteen years of age may need fully as much food as they will later on in their teens.

The comparative energy requirement per day of children of various ages and of average size and activity is shown in the following table:

Children of 1–2 years, inclusive	1000–1200 calories per day
Children of 2–5 years, inclusive	1200–1500 calories per day
Children of 6–9 years, inclusive	1500–2000 calories per day
Children of 10–12 years, inclusive	1800–2800 calories per day
Boys of 10–14 years, inclusive	2300–3400 calories per day
Girls of 12–14 years, inclusive	2800–3300 calories per day
Boys of 14–16 years, inclusive	3400–4100 calories per day

Girls of fourteen and boys of sixteen have reached approximately their highest caloric requirement. 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.

The wide range of individual caloric requirements, depending upon age, sex, occupation, etc., is illustrated by the fact that a laboring man may need as high as 4000 calories a day to sustain him properly, a laundress 3000 calories a day, whereas a sedentary seamstress or teacher may need only 2000 to 2200 calories a day.

On the following page is a general chart of the number of calories that the different members of an average family should have daily. It helps to get at a glance the relative amounts of food needed by young and old, even if not applied in detail. Page 92 of the Appendix gives the number of calories needed daily by people of different ages and occupation, showing how physical effort and weight modify the amounts of food needed as measured by calories.

FUEL REQUIREMENTS OF THE FAMILY PER DAY (ROSE)

Members of Family	Age	Weight Pounds	Protein Calories	Total Calories
Man	40	154	377–415	2770
Woman	37	125	225–338	2550
Baby	1	21	84–126	840
Boy	3	35	140–210	1400
Girl	6	41	139–208	1394
Girl	9	56	184–276	1848
Boy	11	70	225–338	2250
Woman	90	110	150	1500
Total			1424–2061	14252

Consult the ScalesBy reading the weight tables (page 93) each of us can see whether he is above the limit or below for age and height. If one is far overweight or greatly underweight, he should consult a physician to find out if there is any specific reason for his condition—any organic or functional trouble that needs correction. But if the scales do not tell a too startling story, the chances are needed weight can be taken on or surplus fat taken off simply by paying more attention to diet.

Remember, however, in either event, we must not tamper with the proper supply of proteins, vitamins, and minerals. The body does not store proteins and must have its adequate supply each day. To fall below the right daily amount of vitamins and minerals also is to court trouble.

One who is too fat should first choose the foods that have in them most highly concentrated the necessary proteins, vitamins and minerals, and which, at the same time, add the fewest number of calories. This means he will leave off the table the highly refined foods containing pure sugars and starches.

To reduce, one must drive his body to consume its own stored up fat supply to get the fat it needs for fuel. If one is too thin, he should just reverse the process. To his daily requirement of proteins, vitamins, and minerals, he should add carbohydrates and fats to an extent that will exceed his actual need for daily activities.

Choosing an Adequate DietWhen we have an understanding of our various food requirements and the desire to use this knowledge to keep us safe upon the Road to Wellville, the following chart will be an invaluable aid in helping us to make wise selections for the table. It will enable us to give appetizing meals their proper balance and be a guide to the amount of each food we should have, to give the proper energy for our daily tasks. The chart is arranged in six divisions, as follows:

Division I. Name of the food.

Division II. Approximate measure and weight of an average serving.

Division III. Tissue-building factors. The figures for protein, calcium, phosphorus, and iron are expressed in terms of the percentage of the total daily requirement for an adult that one serving of a given food material furnishes. These figures show then the comparative value of the commonly used food materials as sources of the daily supply of protein, calcium, phosphorus, and iron. The standard amounts of protein, calcium, phosphorus, and iron estimated as being required daily by the average adult are: protein 70 grams (2½ ounces); calcium 0.67 gram; phosphorus 1.44 grams; iron 0.015 gram. To illustrate, in one serving of milk (½ pint weighing 8½ ounces) there is 11 per cent of the total requirement of protein for the day, or 11 per cent of 70 grams; 43 per cent of .67 gram of calcium; 15 per cent of 1.44 grams of phosphorus, and 4 per cent of .015 gram of iron. The foods for the day should be selected so that they will total approximately 100 per cent in each of these four columns.

Division IV. Regulatory factors. Water, bulk (roughage), and the minerals, calcium, phosphorus, and iron are essential to regulating body processes. Because the minerals and water are also essential to the building of tissue, there is overlapping of these two headings on the chart. Water is taken for the most part as a beverage. Several servings of food furnishing roughage should be chosen.

Division V. Growth and health factors include the vitamins A, B, and C, which are given the marks commonly used by investigators. At least one serving of food marked +++, or two servings marked ++, should be chosen daily from each vitamin column.

Division VI. Energy factors. 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.

Food Chart

Food Values of an Average Serving of Certain Food Materials

Adapted from food chart published by the American National Red Cross. Used by permission.

I. NAME OF FOOD	II. AMOUNT OF ONE SERVING		III. TISSUE-BUILDING FACTORS						V. GROWTH AND HEALTH FACTORS			VI. ENERGY FACTORS
				IV. REGULATORY FACTORS					VITAMINS			DISTRIBUTION OF CALORIES
	MEASURE	WEIGHT	PRO- TEIN	CAL- CIUM	PHOS- PHORUS	IRON	WATER	ROUGHAGE	A	B	C	PRO- TEIN	FAT	CARBOHY- DRATE	TOTAL - CALORIES
			PER CENT OF DAILY REQUIREMENT FOR ADULT
MILK AND MILK PRODUCTS
Milk, fresh, whole	½ pt.	8½ oz.	11	43	15	4	....	....	+++	++	+?	34	88	48	170
Instant Postum, made with milk	½ pt.	8½ oz.	11	43	15	4	....	....	+++	++	+?	34	88	58	180
Buttermilk	½ pt.	8½ oz.	11	43	16	4	....	....	*	*	*	28	11	46	85
American cheese	1 in. cu.	⅔ oz.	8	29	10	2	....	....	++	++	....	23	62	....	85
Cottage cheese	¼ cup	2⅓ oz.	17	8	12	1	....	....	*	*	*	49	6	10	65
Cream, thin	2 T	1 oz.	1	4	2	trace	....	....	+++	+	+?	3	47	5	55
Butter	1 T or 1 pat	½ oz.	trace	trace	trace	trace	....	....	+++	....	....	1	99	....	100
Ice cream	⅔ cup	5⅓ oz.	4	14	6	1	....	....	+++	+	+	8	126	66	200
SALAD OILS AND FATS
Olive oil	1 T	2⁄5 oz.	....	....	....	....	....	....	....	....	....	....	100	....	100
Cottonseed oil	1 T	2⁄5 oz.	....	....	....	....	....	+?	....	....	....	....	100	....	100
Oleomargarine, beef fat	1 T	½ oz.	trace	....	....	....	....	+	....	....	....	....	100	....	100
Oleomargarine, vegetable fat	1 T	½ oz.	....	....	....	....	....	....	....	....	....	....	100	....	100
CEREALS AND BREAD
Grape-Nuts	⅓ cup	1 oz.	5	2	5	8	....	+	....	++	....	13	2	95	110
Post’s Bran Flakes	¾ cup	1 oz.	5	2	12	12	....	++	....	++	....	12	3	85	100
Post Toasties	1 cup	½ oz.	2	trace	1	3	....	....	....	....	....	4	....	46	50
Corn meal, cooked	½ cup	5 oz.	3	1	3	2	....	....	+?	+	*	8	4	63	75
Hominy grits, cooked	½ cup	4½ oz.	2	trace	1	1	....	+	....	++	*	6	1	63	70
Oatmeal, cooked	½ cup	4 oz.	6	1	3	3	....	+	....	++	....	9	8	33	50
Brown rice, steamed	½ cup	2⅔ oz.	4	trace	4	4	....	+	+	++	....	5	6	59	70
White rice, steamed	½ cup	2⅔ oz.	2	trace	1	1	....	....	....	....	....	6	1	63	70
Macaroni, cooked	½ cup	2½ oz.	3	trace	trace	1	....	....	....	+?	....	7	1	42	50
Bread, white, 1 slice	3×3×⅜ in.	½ oz.	2	1	1	1	....	....	....	+	....	5	2	33	40
Bread, Graham	3×3×⅜ in.	⅔ oz.	2	1	2	3	....	+	+	++	....	6	2	27	35
Bread, Boston brown	3×3×⅜ in.	1 oz.	2	5	4	6	....	+	+	+	....	6	6	53	65
MEAT, POULTRY, FISH, EGGS
Beef, lean, 1 slice, broiled	2×3×1 in.	22⁄5 oz.	24	1	12	17	....	....	....	+?	+?	58	82	....	140
Veal, cutlet, broiled	4×2½×½ in.	22⁄5 oz.	23	1	11	16	....	....	....	+?	+?	54	81	....	135
Lamb, roast	4½×3½×⅛ in.	14⁄5 oz.	14	1	7	10	....	....	....	+?	+?	41	59	....	100
Lamb, chop, broiled	1 chop	13⁄5 oz.	14	1	8	10	....	....	....	+?	+?	41	60	....	100
Mutton, roast.	3×3¾×⅛ in.	11⁄5 oz.	12	1	6	8	....	....	....	+?	+?	33	67	....	100
Mutton, chop, broiled	1 chop	33⁄5 oz.	34	2	18	24	....	....	....	+?	+?	94	166	....	260
Bacon, broiled	4 small sl.	½ oz.	5	trace	2	3	....	....	*	*	*	13	87	....	100
Ham, boiled, 2 slices	4×2½×⅛ in.	2 oz.	16	1	9	11	....	....	*	*	*	45	110	....	155
Liver, calves, broiled	3¼×2½×⅜ in.	24⁄5 oz.	22	1	12	16	....	....	++	++	+?	62	38	....	100
Chicken, roast	4×2½×⅛ in.	13⁄5 oz.	18	1	10	13	....	....	....	+?	+?	51	49	....	100
Fish, lean, broiled	3×4×¾ in.	4 oz.	28	3	15	7	....	....	....	+	....	83	52	....	135
Oysters, raw	½ cup	5½ oz.	13	12	16	44	....	....	*	*	*	37	18	20	75
Egg, whole	1	1¾ oz.	10	5	6	10	....	....	+++	+	....	28	47	....	75
Egg, white	1	1 oz.	5	1	trace	trace	....	....	....	....	....	14	....	....	14
Egg, yolk	1	¾ oz.	5	4	6	10	....	....	+++	+	....	14	47	....	61
VEGETABLES
Asparagus, cooked	5 3-in. pcs.	1½ oz.	1	2	1	3	....	+	*	++	*	3	1	6	10
Beans, Lima, fresh, cooked	⅓ cup	2 oz.	6	3	5	9	....	+	*	*	*	16	4	50	70
Beans, Lima, dried, cooked	⅓ cup	2 oz.	6	2	5	11	....	+	*	*	*	17	3	60	80
Beans, Navy, boiled	½ cup	3½ oz.	12	9	7	17	....	+	*	+++	....	32	7	86	125
Beans, green, string, cooked	⅓ c., 1-in. pcs.	1¼ oz.	1	3	1	3	....	+	++	++	+	3	1	11	15
Beets, cooked	½ cup, cubes	3 oz.	2	4	3	4	....	+	....	+	+?	6	1	33	40
Cabbage, raw, chopped	½ cup	1⅛ oz.	1	2	1	2	....	+	++	+++	+++	2	1	7	10
Carrots, cooked	½ cup, cubes	3 oz.	1	7	3	3	....	+	++	++	+?	3	3	29	35
Cauliflower, cooked	½ cup	21⁄5 oz.	2	13	3	3	....	+	+	++	*	4	3	13	20
Celery, hearts	1	1 oz.	trace	3	1	1	....	+	*	++	*	1	....	4	5
Corn, fresh, cooked	1 ear, 6 in.	4½ oz.	2	....	4	3	....	+	*	*	*	6	5	39	50
Corn, canned	⅓ cup	3 oz.	3	1	6	4	....	+	*	*	*	9	9	67	85
Cucumber	¼ c., slices	13⁄5 oz.	1	1	1	1	....	+	*	*	*	2	1	7	10
Dandelion greens, cooked	½ cup	4 oz.	4	17	6	21	....	+	++	++	+	11	10	49	70
Lentils, boiled	½ cup	3⅔ oz.	12	6	10	20	....	+	*	++	*	36	4	80	120
Lettuce	¼ head	2⅓ oz.	1	4	2	6	....	+	++	++	+++	2	....	8	10
Onions	4 1½-in. diam.	33⁄5 oz.	5	5	3	3	....	+	*	++	+++	7	3	40	50
Parsnips, cooked	½ cup, cubes	22⁄5 oz.	1	5	3	2	....	+	....	++	*	4	3	33	40
Peanuts	22	3⁄5 oz.	7	2	5	3	....	....	+	++	*	19	63	18	100
Peas, fresh, cooked	⅜ cup	1¾ oz.	5	2	4	6	....	+	+	++	+++	14	2	34	50
Peas, canned	⅜ cup	2¼ oz.	5	2	4	6	....	+	*	*	*	13	2	35	50
Peas, dried, boiled	½ cup	3½ oz.	12	6	12	16	....	+	+	++	....	40	4	96	140
Peppers, green, cooked	1	3⅓ oz.	2	1	3	4	....	+	*	*	*	6	2	17	25
Potatoes, white, cooked	1 medium	4 oz.	3	2	3	8	....	+	+	++	+	8	1	66	75
Potatoes, sweet, cooked	1 medium	4 oz.	2	3	3	3	....	+	++	+	*	7	6	97	110
Rutabaga, cooked	½ cup, cubes	24⁄5 oz.	2	9	3	....	....	+	....	++	+++	4	1	30	35
Spinach, cooked	½ cup	41⁄5 oz.	3	8	4	20	....	+	+++	+++	+++	2	2	16	20
Squash, Hubbard, cooked	⅓ cup	23⁄5 oz.	2	2	2	3	....	+	++	*	*	3	2	30	35
Squash, summer, cooked	½ cup	3 oz.	2	3	1	4	....	+	*	*	*	6	4	35	45
Tomato	1 medium	4 oz.	2	2	2	3	....	+	++	+++	+++	4	3	18	25
Tomato juice	½ cup	4 oz.	2	2	2	3	....	....	++	+++	+++	4	3	18	25
Turnips, cooked	½ c., ½-in. cu.	2¼ oz.	1	5	2	2	....	+	+?	++	*	3	1	16	20
FRUIT, FRESH
Apples, raw	1 medium	5 oz.	1	1	1	2	....	+	*	+	+	2	2	61	65
Banana	1 medium	4 oz.	1	1	2	3	....	+	*	+	+	4	4	62	70
Blackberries	½ cup	6 oz.	3	4	4	7	....	+	*	*	*	9	15	76	100
Blueberries	⅓ cup	1½ oz.	trace	1	trace	3	....	+	*	*	*	1	2	32	35
Cantaloupe, half	4½-in. diam.	9 oz.	1	3	1	2	....	+	*	*	*	3	....	47	50
Cherries, stoned	¼ cup	1 oz.	trace	1	1	1	....	+	*	*	*	1	2	22	25
Grapefruit	½	8 oz.	1	6	3	4	....	+	*	++	++	7	4	89	100
Grapes	22	3⅔ oz.	2	3	2	2	....	+	*	+	+	5	15	80	100
Lemon juice	1 T	½ oz.	....	1	....	....	....	....	....	++	+++	....	....	5	5
Olives, green	4	4⁄5 oz.	trace	3	trace	3	....	+	*	*	*	1	41	8	50
Oranges	1 medium	7 oz.	2	10	2	2	....	+	+	++	+++	7	1	67	75
Orange juice	½ cup	4 oz.	1	5	1	1	....	....	+	++	+++	....	....	50	50
Peaches	1 medium	3½ oz.	1	2	1	2	....	+	*	*	+	2	1	32	35
Pears	1 medium	3 oz.	1	2	1	2	....	+	....	+	*	2	3	42	50
Pineapple, fresh	2 slices, ½ in.	4 oz.	1	3	2	4	....	+	++	++	++	2	3	45	50
Plums	4	4 oz.	1	3	2	4	....	....	*	*	*	4	....	86	90
Raspberries	½ cup	22⁄5 oz.	2	5	2	3	....	+	*	*	*	4	6	35	45
Strawberries	¾ cup	6 oz.	2	1	3	9	....	+	*	*	*	7	8	50	65
FRUIT, DRIED
Apricots	6 halves	1 oz.	2	3	2	2	....	+	*	*	*	5	2	63	70
Dates	6	1½ oz.	1	4	1	8	....	+	*	*	*	3	10	122	135
Figs	4	3 oz.	5	21	7	18	....	+	*	*	*	16	13	261	280
Prunes	4 medium	1½ oz.	1	3	3	7	....	+	*	+	....	3	....	97	100
Raisins	¼ cup	1 oz.	1	3	3	9	....	+	*	*	*	3	9	88	100
NUTS
Almonds	12	½ oz.	5	6	5	4	....	....	+	+	*	13	76	11	100
Pecans	12 halves	½ oz.	2	2	3	2	....	....	*	+	*	5	87	8	100
Walnuts	10 halves	½ oz.	4	2	1	2	....	....	*	++	*	11	82	7	100
SUGAR AND SWEETS
Sugar	1 T	½ oz.	....	....	....	....	....	....	....	....	....	....	....	60	60
Honey	1 T	1 oz.	trace	trace	trace	trace	....	....	....	+	....	1	....	99	100
Maple syrup	2 T	1½ oz.	....	7	trace	8	....	....	*	*	*	....	....	130	130
Molasses	1 T	4⁄5 oz.	1	7	1	11	....	....	*	*	*	2	....	63	65
Corn syrup	2 T	3⁄5 oz.	....	....	....	....	....	....	*	*	*	....	....	115	115
Ginger bread, no eggs	1×4½×2¼ in.	3½ oz.	7	15	3	24	....	....	*	+	*	18	57	200	275
Sponge cake, 2 eggs	4×4×1 in.	1½ oz.	4	2	2	3	....	....	++	*	*	11	11	128	150
Currant jelly	1 T	½ oz.	....	trace	....	trace	....	....	*	*	*	....	....	35	35

NOTE—The marks used in the vitamin columns are as follows:

+++	indicates that the food is an excellent source of the vitamin.
++	indicates that the food is a good source of the vitamin.
+	indicates that the vitamin is present, but not in dependable amount.
+?	indicates conflicting reports as to its presence.
*	indicates that the vitamin has not been determined.
....	indicates that the vitamin is absent.