Diet and Health by Lulu Hunt Peters (free ebooks romance novels .txt) π
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uld be answered. To get the full benefit, Little Book must be studied, for it is the only authorized textbook of the "Watch Your Weights."
2
Key to the Calories
Some one page the thin? They come back here.
[Sidenote: Don't Skip This]
Definition to learn:
CALORIE; symbol C.; a heat unit and food value unit; is that amount of heat necessary to raise one pound of water 4 degrees Fahrenheit.
[Sidenote: Pronounced Kal'-o-ri]
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
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for the 100 C's at tea time you may have that much more for dinner.
1200 C DAY
ON ARISING
BREAKFAST
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice. 10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
1 medium sized head lettuce 1/3 lb
25 C
1 tbsp. mayonnaise
100 C
1 med. sweet pickle chopped for mayonnaise
25 C
1-1/8 inch cube cream cheese melted
or
3 ozs. cottage cheese
100 C
1 Toasted French roll (no butter)
100 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea and 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim or buttermilk
or
100 C. fruit (see list)
100 C
DINNER
DINNER
Creamed dried beef on toast
Dried beef 4 thin slices 4 x 5
100 C
Cut fine and crisped in frying
pan with Β½ tbsp. butter
50 C
1 tbsp. flour browned with above
25 C
Add 1 cup skim milk (7 ozs.)
cook gently
70 C
ββ
245 C
2 slices crisp toast (pour above over)
200 C
1 large serving raw celery or raw cabbage
15 C
1 large baked apple with 1 tbsp. syrup
120 C
1 glass skim milk (7 oz.)
70 C
βββ
Total
650 C
βββ
Grand Total
1200 C
1200 C DAY
ON ARISING
1200 C DAY
ON ARISING
2 cups hot water, with a little lemon juice.
10-minute exercise at least
BREAKFAST
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
Celeryβeat tender leaves also 10-14 stalks
30 C
Olivesβ5 good sized ripe
100 C
1 small slice corn bread
100 C
12 ozs. skim milk or buttermilk
120 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)
100 C
DINNER
DINNER
Broiled halibut (or lean beef) steak 4-5 ozs. with lemon
150 C
Lettuce (no oil) average serving
0 C
1 slice whole wheat bread or roll
100 C
1/2 pat butter
50 C
Dessert 1-6 pie
350 C
1 cup clear postum or coffee
0 C
ββ
Total
650 C
βββ
Grand Total
1200 C
1200 C DAY
ON ARISING
BREAKFAST
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
Combination salad Shredded lettuce 10 leaves
0 C
1 large tomato
50 C
6 stalks chopped celery
15 C
tender leaves included 1/2 med. cucumber
15 C
1 med. grated carrot
20 C
ββ
100 C
1/2 tbsp. mayonnaise or oil
50 C
with vinegar or lemon
1 slice whole wheat bread
100 C
10 ozs. skim milk or buttermilk
100 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)
100 C
DINNER
DINNER
Croquettes of split peas or beans
1/2 cup mashed beans or peas
1/4 cup toast crumbs
1 tsp. cream or canned milk
made into croquettes and baked or broiled
225 C
Stewed tomatoes 8 ozs.
or
1 large fresh tomato
50 C
1 slice bread or 5 small pretzels
100 C
1 double serving lettuce or
chopped cabbage or cauliflower
15 C
1 slice lemon, custard or squash pie, no top crust
260 C
1 cup clear coffee or postum
0 C
ββ
Total
650 C
ββ
Grand Total
1200 C
1200 C DAY
ON ARISING
BREAKFAST
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice. 10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
Fruit salad
1 large orange
100 C
1 average apple
50 C
1 small banana
100 C
2 tbsps. lemon juice
10 C
2 small teasps. sugar
40 C
ββ
300 C
Sprinkle with 1 tbsp. grapenuts
50 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C. fruit (see list)
100 C
DINNER
DINNER
12 moderate sized oysters
100 C
Dipped in 1 beaten egg and crumbs of 3 crackers
150 C
Fried gently in 1 tbsp. of bacon or other fat
125 C
ββ
375 C
2 small slices crisped bacon
50 C
1 small dish chow chow with lettuce
25 C
1 slice bread or its equivalent
100 C
1/2 pat butter
50 C
Dessert 1 medium baked apple with no sugar
50 C
ββ
Total
650 C
βββ
Grand Total
1200 C
1200 C DAY
ON ARISING
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
2 eggs 160 C fried gently in 1 tsp. bacon fat or butter
40 C
or
soft boiled or poached eggs with 1 slice crisped bacon
200 C
1 roll or 1 slice whole wheat bread
100 C
Butter 1/2 pat
50 C
Coffee, postum or tea clear
0 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)
100 C
DINNER
DINNER
2 toasted shredded wheat biscuits
200 C
2 glasses skim milk
150 C
1 dish stewed prunes
8 with 1 tbsp. syrup
200 C
10-12 peanuts
100 C
Coffee, postum or tea clear
0 C
ββ
Total
650 C
ββ
Grand Total
1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
6 oz. cream soup,
Potato, tomato, clam chowder, etc. (use skim milk)
200 C
Shredded cabbage, lettuce, celery
or
any greensβaverage helping practically
0 C
1/2 tbsp. mayonnaise or oil
or
1 tbsp. cream dressing
50 C
2 soda crackers
50 C
1 average apple
50 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)
100 C
DINNER
DINNER
Carrot and cottage cheese salad
(The Home DietitianβComstock)
1/2 cup ground carrots
1-6 cup chopped nuts
3 oz. cottage cheese
3 oz. large lemon (juice of)
250 C
8 ozs. consomme, no fat
30 C
4 crackers or 1 roll or slice bread
100 C
1/2 pat butter
50 C
Average helping lettuce or other greensβno oil
0 C
Dessertβgelatine pudding, average serving
120 C
Whipped cream 1 heaping tbsp
100 C
Coffee or postum or tea clear
0 C
ββ
Total
650 C
βββ
Grand Total
1200 C
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
1200 C DAY
ON ARISING
2 cups hot water with a little lemon juice.
10-minute exercise at least
BREAKFAST
Coffee or postum with cream or sugar
or
10 ozs. skim milk (see list of breakfasts)
100 C
LUNCH
LUNCH
Baked beans
if canned 3 h. tbsp., if home baked 1-1/2
150 C
Pickled beets 5 med. slices
25 C
Large amount celery or lettuce or other green leaves
25 C
1 slice toasted Swedish health
bread (made of oatmeal) or 1 roll
100 C
1 cup coffee or postum clear
0 C
Medium apple
50 C
ββ
Total
350 C
TEA
TEA
3 crackers with tea with 1 tsp. sugar and 1 slice lemon
or
10 ozs. skim milk or buttermilk
or
100 C fruit (see list)
100 C
DINNER
DINNER
Cottage cheese omelet
2 med. eggs
160 C
3 ozs. cottage cheese
100 C
1 tbsp. cream
or
condensed milk
50 C
ββ
310 C
Salt to taste
Bake or fry gently in 1/2 tbsp. fat.
40 C
(Can substitute 100 C chopped
lean meat for cottage cheese)
1 small head celery tender leaves and all
25 C
1 slice bread or equivalent
100 C
Butter 1/2, pat
50 C
1 dish plain stewed tomatoes, squash,
carrots, spinach or onions, etc
25 C
5 almonds or 5 peanuts or 2 large walnuts
50 C
10 raisins
50 C
ββ
Total
650 C
βββ
Grand Total
1200 C
Finished But Not Famished
WEEKLY WEIGHT CHART Month 1st Week 2nd Week 3rd Week 4th Week 5th Week
Finished But Not Famished
WEEKLY WEIGHT CHART Month 1st Week 2nd Week 3rd Week 4th Week 5th Week
TOTAL C. PER DAY
Month
Sun.
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
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