Fruit Juices

For thirst-quenching refreshment nothing excels - actually we think nothing equals - cold fruit-juice preparations, especially those made with citrus fruits. The acidity of these latter refreshes the mouth in a way not possible with other fizzier soft drinks, no matter how heavy the charge of carbon dioxide. Beer, lemonade and orangeades have the added advantage of providing large amounts of ascorbic acid (vitamin C). This is useful even though there is no foundation for some of the claims of the citrus growers. A glass of iced tea, with a goodly addition of lemon juice, is hard to beat as hot-weather refreshment too.

But we are speaking of real fruit juices, not the artificially coloured and flavoured imitations which are usually devoid of vitamins and, in our opinion, unpleasant in flavour. Moreover, we are personally unenthusiastic about the flavours of most canned fruit juices.

MENUS FOR THE FOUR SEASONS IN the following pages we have assembled complete menus for 28 days, a week for each of the four seasons, with quantities given for diets of about 1,800 and 2,300 calories per day. Recipes are given in the section on Recipes for the items indicated by asterisks ( * ). In general, recipes are for four persons.

These menus are calculated to provide adequate proteins, vitamins, and minerals with low total fat and very low saturated fat content. If more than 2,300 calories are required per day, the extra calories can be provided easily by adding bread, jam, fruit, vegetables, skim milk, cottage cheese, potatoes, rice, macaroni, or fish as desired or all the quantities may be scaled up in proportion.

If 1,800 calories are too many, the quantities in the 1,800-calorie column may be reduced by cutting the amounts of the baked goods, potatoes, rice, macaroni, and jam. In this way it is not difficult to get down to around 1,400 calories or even somewhat less. If you are supposed to lose weight and even with such reduced menus you are not losing, consult your physician about further adjustment. You may be a special case, though these are rarely found except among inactive older people of small stature. The first suggestion is that you need more exercise. For more severe reducing diets consult the section "1,400- and 1,000-Calorie Menus".

Beverages for the Menus Tea or coffee is the suggested beverage for breakfast' in these menus and you may also have it for dinner. No beverage but water need be taken. A teaspoon of sugar per cup may be added if you wish; the calorie contribution is negligible (15 to 20 calories) unless an inordinate number of cups are taken daily. Substitution of skim milk or buttermilk for tea is acceptable if you can get it and if you do not let the calories get out of hand. One cup of skim milk provides about 85 calories and eight grammes of protein but practically no fat. And even if you cannot buy skim milk, you can always make it yourself.

Not many people in this country drink wine with meals, so our menus do not specify it. If you like wine you may add your choice of dry table wine to the menus but remember that four ounces of dry table wine (e.g., Claret or Chianti) provide about 100 calories (see the chapter on Alcoholic Beverages). A single cocktail usually provides at least 100 calories.

Variations

The menus below are only suggestions for meals which we think are easy to prepare and will appeal to most British palates. Rigid adherence to the menus, following the specified order given here, is not necessary. Exchange breakfasts or lunches between days if you will, but remember that all the meals below are not nutri- tionally identical. Likewise, you may suit your fancy, in general, in making substitutions between cereals, between fruits, and be- tween green vegetables. Experimenting with variations within this general scheme, in fact, is urged, so you may both cater to your own preferences and establish a good pattern of diet on which you are personally happy to live.

The noon meal for week-days poses a problem for the majority of business- and professional-men today. There are two solutions. A lunch of sandwiches may be prepared at home to be eaten at the place of work. The other solution is for the man to learn a little about diet and food, to note the items advised in these menus, and to select his lunch at restaurant or club accordingly. Men who have to attend business lunches at all often are well advised that, in their present normal ritualistic forms, these meals are killers!

WINTER SUNDAY (*see recipe) 1 tablespoon

	1,800 calories	2,300 calories
BREAKFAST	TOTAL	TOTAL
Sliced oranges	1	1
Smoked haddock, steamed	6 oz.	6 oz.
Toast	1 slice	2 slices
Marmalade	1 14	1 tablespoon

Tea or coffee
	CALORIES	430	480
	PROTEIN, GRAMMES	29	31
	FAT, GRAMMES	3	3

LUNCH
Broiled chicken*	1/4 recipe	1 recipe
Dumplings*	2	3
Sweet-sour red cabbage*	generous	generous
	serving	serving
Hard rolls	1	1
Tossed salad	generous	generous
	serving	serving
French dressing*	1 tablespoon	1 tablespoon
Sponge cake	1	1
Raspberry jam sauce*	2 tablespoons	2 tablespoons
CALORIES	820	880
PROTEIN, GRAMMES	44	47
FAT, GRAMMES	28	29

sandwich

TEA
Cup of tea and one thin fish paste
CALORIES	50t	50t
SUPPER
Potato and onion soup*	I recipe	1/2 recipe
Carrot sticks, celery	generous	generous
	serving	serving
Italian bread *	1 1-1/2-inch	2 1-1/2--inch
	piece	pieces
Fresh winter pears or canned
pears	1	1
CALORIES	500	870
• PROTEIN, GRAMMES	14	26
FAT, GRAMMES	3	5

TOTALS FOR THE DAY
CALORIES	1,800	2,280
PROTEIN, GRAMMES	87	104
FAT, GRAMMES	34	37

It may surprise you to know that in Great Britain today the majority of people don't eat when they have their afternoon cup of tea. This is all to the good. The mouthful we have suggested in these menus will provide a gramme or two of protein and fat as well as calories but the quantities will be small.

Set refrigerator control at coldest point.

Combine 3 fl. oz. water and lemon juice in a deep 1-quart bowl. Sprinkle milk powder over surface of water. Beat with rotary beater or electric mixer until stiff, about 8-10 minutes.

Combine fresh strawberries with sugar and chopped mint. Fold strawberry mixture into whipped non-fat milk.

Whip until stiff the whites of the 2 eggs, and fold into mixture. Pile lightly into 1-quart refrigerator tray. Freeze until firm, then adjust refrigerator temperature to that normally used for storing ices or sherbets.

If desired, serve sweetened sliced strawberries over sherbet. COMMENT: A delightfully refreshing finish to a meal on a hot summer day.

PER RECIPE: 520 Calories, 22 grammes Protein, 1 gramme Fat STRAWBERRY DESSERT (to serve 6) From Mrs. Mary Hornby, San Francisco, California

1 tablespoon gelatin	Whites of 3 eggs
2 tablespoons lemon juice	1 lb. fresh strawberries
10 oz. sugar

Soak gelatin in 2 fl. oz. cold water for 5 minutes. Add 6 fl. oz. hot water and stir until gelatin is dissolved. Add lemon juice and sugar, stir until dissolved; chill until gelatin begins to set.

Beat whites of eggs until stiff; beat gelatin mixture into egg whites with rotary beater or electric mixer. Stir in whole fresh strawberries, pour into a mould which has been rinsed out with cold water, and chill.

PER RECIPE: 1,160 Calories, 20 grammes Protein, 1 gramme Fat PASTRY MADE WITH OIL (sufficient for 2 tarts)

4 fl. oz. cottonseed or	9 oz. sifted flour
corn oil	1.5 teaspoons salt
2 fl. oz. cold milk

Measure the oil and the cold milk in a measuring vessel; do not stir. Mix the flour with the salt in a bowl; pour in oil and milk, mix with flour. Press into a ball, cut in halves. Place half between 2 sheets of waxed paper (12 inches square). Dampen table top to prevent slipping. Roll out until circle reaches edges of paper. Peel off top paper. Place pastry paper side up in 8- or 9-inch baking tin or on top of a deep pie or tart. Remove paper and fit the pastry to the tin or the pie. Make cuts in pastry fitted over fillings to allow steam to escape. Bake in hot oven (425 degrees) for about 40 minutes.

For flat tarts, prick pastry in several places with a fork. Bake in hot oven (425 degrees) for 10 minutes.

PER RECIPE: 1,820 Calories, 25 grammes Protein, 115 grammes Fat RHUBARB TART - OPEN FACE (to serve 6-8)

1/4 recipe Pastry	4 oz. sugar
11 lb. fresh rhubarb	4 tablespoons flour

Prepare 1/2 recipe of Pastry Made with Oil. Reserve 4 of pastry for lattice top; roll out and line 8-inch baking tin with remainder.

Cut the rhubarb in 1-inch pieces. Mix the sugar with the flour, mix lightly with rhubarb, and turn into lined baking tin. Arrange cut strips of pastry on top, bake in hot oven (425 degrees) for about 45 minutes, until rhubarb is tender and crust golden.

PER RECIPE: 1,470 Calories, 18 grammes Protein, 58 grammes Fat STRAWBERRY PIE (to serve 6-8) From Elsie Foulke Haney, Duluth, Minnesota

1 quart strawberries	1 baked pie shell, 8 or 9 inches
4 oz. sugar	(see Pastry Made With Oil)
2 tablespoons cornflour

Select and hull strawberries; wash only if sandy. Cook 2 cup strawberries in 1 cup water until soft. Put through a strainer, add sugar mixed with cornflour, return to fire, cook and stir until just boiling. Set aside to cool.

Arrange the remaining berries in the cool pie shell, pour the cool sauce over them and chill the pie.

PER RECIPE: 1,580 Calories, 18 grammes Protein, 61 grammes Fat BLACKBERRY COBBLER (to serve 4)

10 oz. blackberries	1 tablespoon non-fat dry milk
4 oz. sugar	solids (Household dried
2 tablespoons flour	milk)
5 oz. sifted flour	2 tablespoons sugar
2 teaspoons baking powder	2 tablespoons plus 2 teaspoons oil

Put the fresh blackberries in a baking dish, combine the sugar, flour, and 8 fl. oz. water and pour over berries. Put into oven (400 degrees) for 10 minutes.

Sift together the sifted flour, baking powder, non-fat dry milk solids, and sugar. Combine the oil with 3 fl. oz. water and stir into flour. Knead for a minute, pat out to shape of baking dish, and put on top of berries. Bake at 475 degrees 12 minutes.

PER RECIPE: 1,460 Calories, 18 grammes Protein, 42 grammes Fat CREPES SUZETTE (to serve 10)

4.5 oz. flour	8 fl. oz. skim milk
2 oz. powdered sugar	1 tablespoon oil (for frying
1/2 teaspoon salt	cakes)
2 eggs

Sift together flour, powdered sugar, and salt. Combine the eggs and skim milk; add 1/2 of this mixture to the dry ingredients and beat (with a spoon, egg beater, or electric mixer) until smooth. Gradually beat in the rest of the egg-milk mixture.

Heat a 5-inch frying-pan until a drop of water sizzles on it, brush with oil, and pour in about 2 tablespoons of the batter, enough to just cover the bottom of the pan, when it has been tilted from side to side. The cakes must be very thin. Fry the crepe over moderate heat until brown on 1 side (about 1 minute), turn, and brown the other side. Roll up the crêpe and place it on a platter in a 150-degree oven to keep warm. Repeat until all the batter is used, brushing the pan with oil each time before the batter is added.

Sauce:
Grated rind of f lemon	2 tablespoons powdered
Grated rind and juice of	sugar
2 oranges	2 tablespoons Curacao,
2 tablespoons sugar	Cointreau, or brandy

Grate the rind of the lemon. Grate the rind of the oranges, then squeeze out the juice. Combine rind and juice in a small saucepan with the sugar and powdered sugar; bring to a boil. Add Curacao, Cointreau, or brandy; pour this hot sauce over the crêpes, touch with a lighted match, and carry, flaming, to the table. Serve the crêpes when the fire has burned out.

PER RECIPE: 1,160 Calories, 34 grammes Protein, 27 grammes Fat ALMOND CAKES (about 30 cakes)

6 oz. flour	1 egg
1 teaspoon baking powder	1 teaspoon almond extract
4- teaspoon salt	2 tablespoons blanched
4 fl. oz. oil	almonds
6 oz. sugar

Sift together flour, baking powder, and salt. Combine oil with sugar, beat in egg, almond extract, then flour mixture. If the dough is crumbly, add a few drops of water to form a stiff dough. Roll or pat out to Finch thickness, cut with 2-inch round pastry cutter. Mould edges with fingers to form smooth, rounded cakes; press 1 almond into centre of each cake. Bake on ungreased baking sheet in moderate oven (350 degrees) until cakes are a light golden tan (12-15 minutes).

PER RECIPE: 2,330 Calories, 27 grammes Protein, 127 grammes Fat ANISE KUCHEN OR SPRINGERLE - A N ISE CO 0 KIES (about 12 dozen cookies) From Elsie Foulke Haney, Duluth, Minnesota

4 tablespoons (3/4 oz.)	1/2- teaspoon salt
aniseed	4 eggs
1 lb. flour	1 lb. sugar
4 teaspoons baking powder	1 teaspoon vanilla

Grind up aniseed in a mortar or put through a pepper grinder. Sift with flour, baking powder, and salt.

Beat eggs, adding sugar gradually, and continue beating until very light. (This will take 2 hour by hand, and about 10-15 minutes with an electric mixer.) Add vanilla, then fold in the sifted ingredients with a spoon. Roll out a little at a time. Cut the squares, cover them with a cloth, and allow them to stand for 12 hours. Bake on oiled baking sheets in a moderate oven (300 degrees) until the under side of the cakes begins to tan.

PER RECIPE: 3,450 Calories, 71 grammes Protein, 26 grammes Fat CRISP COOKIES (about 125 thin cookies)

1 lb. bread flour	2 fl. oz. skim milk
2 teaspoons baking powder	1 teaspoon vanilla
1 teaspoon salt	1 lb. sugar
2 egg whites	4 fl. oz. oil

Sift together flour, baking powder, and salt. Combine egg whites, skim milk, and vanilla.

or Sift together bread flour, baking powder, salt and non-fat dry milk solids. Combine egg whites, 2 fl. oz. water, and vanilla.

Mix together in a bowl sugar with oil. Add the liquid alternately with the sifted ingredients, until all is thoroughly mixed. Roll out to thin sheet, cut into shapes, sprinkle with sugar, and bake on ungreased aluminium baking sheet in 375-degree oven for 6-7 minutes.

PER RECIPE: 4,180 Calories, 56 grammes Protein, 115 grammes Fat OATMEAL RAISIN COOKIES (about 80 cookies)

1 packet seedless raisins	1 teaspoon soda
(15 oz.)	1/2 teaspoon salt
6 oz. sugar	1 teaspoon vanilla
7 fl. oz. oil	8 oz. rolled oats, quick-
2 eggs	cooking variety
12 oz. flour

Pour boiling water over the seedless raisins, allow to stand for 10 minutes, drain, and grind up. Mix the sugar with the oil, add and beat in the eggs. Stir in ground raisins. Sift together the unsifted all-purpose flour, the soda and 2 teaspoon salt. Add the vanilla. Add the sifted ingredients to mixture, then stir in rolled oats. Drop with teaspoon on ungreased baking sheet and bake at 375 degrees for about 10 minutes.

PER RECIPE: 5,270 Calories, 74 grammes Protein, 220 grammes Fat KISSES (about 25 kisses) 2 egg whites 3 oz. candied fruit bits 1/8 teaspoon salt (fruit-cake mix) 8 oz. sugar, preserving sugar, or or caster sugar 6 oz. chopped dates teaspoon vanilla Whip the egg whites and salt until stiff, but not dry, add the sugar a little at a time, continuing to beat. Fold in the chopped candied fruit or chopped dates and vanilla. Drop by spoonfuls on brown paper on baking sheet, bake in very slow oven (250 degrees) for 2 hour, turn oven off, and leave kisses in oven to cool gradually.

PER RECIPE: 1,310 Calories, 11 grammes Protein, 1 gramme Fat TEA CAKE (to serve 16) Reminiscent of pound cake - very good without icing for tea or as dessert.

1 tablespoon grated orange 1 teaspoon salt rind 5 oz. currants 4 fl. oz. orange juice 7.5 oz. sugar 2 eggs 3 fl. oz. oil 6 oz. flour 1/4 teaspoon almond extract 2 teaspoons baking powder Grate the rind of two small oranges, then squeeze out juice (2 cup of juice is needed for cake). Separate whites and yolks of two eggs. Sift together flour, baking powder, and salt over currants.

Whip the two egg whites until stiff but not dry. Set aside. With same beater combine sugar, oil, and egg yolks, and beat thoroughly. Add orange juice and almond flavouring, mix well with sugar-egg-oil, then add sifted ingredients with currants. Fold in beaten egg whites and 1 tablespoon grated orange rind. Bake in oiled bread pan at 350 degrees for 1 hour.

PER RECIPE: 2,570 Calories, 33 grammes Protein, 86 grammes Fat

WHITE CAKE (to serve 16)
13 oz. cake flour, sifted	12 fl. oz. skim milk or 4 table-
1 tablespoon baking powder	spoons non-fat dry milk
12 oz. sugar	solids sifted with flour,
6 tablespoons oil	using 1 i.25 cups water as
3 egg whites	liquid
	0.5 teaspoon vanilla
	0.5 teaspoon almond extract
	0.5 teaspoon salt

Sift together 3 times sifted cake flour, baking powder, sugar, and salt. Work in with pastry blender oil. Beat until stiff but not dry egg whites, and fold into flour mixture. Add skim milk, vanilla, and almond extract, and beat for 1 minute. Pour into 3 8-inch cake pans, and bake at 375 degrees 20-25 minutes.

If non-fat dry milk solids are used, sift with flour mixture, then add 11 cups water instead of liquid skim milk.

Frost with 7-minute white icing. If desired, mix 0.5 cup chopped figs and 0.25 cup seedless raisins with 1/3 of the frosting to spread between the layers of the cake.

PER RECIPE: 3,150 Calories, 43 grammes Protein, 87 grammes Fat without icing 4,330 Calories, 50 grammes Protein, 87 grammes Fat with icing APPLESAUCE SPICE CAKE (to serve 16)

From Henry Keys, Lake Owasso, Minnesota
10 fl. oz. oil	1 teaspoon soda
7.5 oz. sugar	1 teaspoon cinnamon
1 egg	1 teaspoon cloves
1 cup sweetened applesauce	5 oz. raisins
8 oz. flour	5 oz. currants
1 teaspoon salt

In a large bowl combine with rotary egg beater or electric mixer oil, sugar, and the egg. Beat in the sweetened applesauce.

Sift together flour, salt, soda, cinnamon, and cloves. Sift part of this mixture over the raisins and currants. Add the rest of the flour mixture to the batter gradually, continuing to beat until smooth. Beat in the raisins and currants; transfer to an oiled 9- x 13-inch cake pan and bake in a moderate oven (350 degrees) for 40 minutes.

PER RECIPE: 3,280 Calories, 29 grammes Protein, 81 grammes Fat TABLE 12CALORIES PER GRAMME OF NUTRIENTS The old rule is to estimate that one gramme of pure dry carbohydrate or protein will yield 4 calories and one gramme of fat yields 9 calories. In ordinary measures this means 1,816 calories per pound of carbohydrate or protein and 4,086 calories per pound of fat. Actually, there is some variation in the calories per unit weight of nutrient, depending on the source, and more precise estimates are made with the factors recommended by the Food and Agriculture Organization of the United Nations as given below.

Nutrient Source	Carbohydrate	Protein	Fat
Milk and milk products	3.87	4.27	8.79
Eggs	-	4.36	9.02
Meats, fish, etc.	-	4.27	9 -02
Cereals, crude	3.78	3.59	8.37
Cereals, 70-74% extraction	4.12	4.05	8.37
Potatoes	4.03	3.47	8.37
Vegetables	3.99	3.11	8.37
Fruits	3.60	3.36	8.37
Sugar	3.87	-	-
Vegetable fats, refined	-	-	8.84

TABLE 13WEIGHTS OF COMMON MEASURES OF FOODS Foods should be weighed for accurate estimation of the nutrients they contain. But the following tabulation for a few food items may be useful for rough estimations in the home.

Food Item	Portion	Weight, grammes
Apple, raw	1 medium (2k" diam.)	150
Bacon, fried	2 slices	16
Banana, raw	1 medium (1k" x 6")	150
Beans, dried, raw	1 cup, 7 oz.	190
Beans, dried, baked	1 cup, 9 oz.	260
Bread, white	1 slice, -1/2"	23
Butter, lard, oil	1 tablespoon	14
Cheese	1" cube	28
Cocoa, breakfast	2 teaspoons	5
Corn Flakes	1 cup, 1 oz.	25
Egg, whole	1 medium	54
Egg yolk	1 medium	18
Flour, wheat, all-purpose	1 cup, stirred, 4 oz.	110
Jam, jelly, syrup, marmalade	1 tablespoon	20
Mayonnaise	1 tablespoon	13
Milk, whole or skim	1 cup, 8 fl. oz.	244
Oatmeal, cooked	1 cup, 8 fl. oz.	240
Olives, canned	10 "mammoth"	65
Orange, raw	1 medium (3" diam.)	215
Peanuts, salted	5 oz.	70
Peas, shelled, raw	1/2 cup, 5.25 oz.	75
cooked or canned	1 cup, 2.25 oz.	60
Potato, white, raw	1 medium (2k" diam.)	100
Potato chips	10 chips (2")	20
Rice, white, raw	1 cup, 7 oz.	190
white, cooked	1 cup, 6 oz.	168
Shredded Wheat	1 biscuit (2.5" x 4")	28

FATTY ACID COMPOSITION OF FOOD FATS The effect on the blood cholesterol of food fats depends on the fatty acids in them. The saturated fatty acids raise the blood cholesterol, while the highly unsaturated fatty acids ("poly-enes") tend to have the opposite effect. The "mono-enes" are fatty acids with a single point of unsaturation; they are relatively neutral in regard to blood cholesterol. The average percentages of these three classes of fatty acids in common food fats are listed here.

Note that the fat in milk, cream, and cheese is the same as in butter.

Item OILS			% Poly-ene
1. Coconut	92	6	2
2. Corn (maize)	16	27	57
3. Cottonseed	28	21	51
4. Olive	12	80	8
5. Palm (red)	45	45	10
6. Peanut	18	56	26
7. Rape seed*	6	68	26
8. Safflower	12	10	78
9. Sesame	13	45	42
10. Soybean	14	30	56
11. Sunflower	10	18	72
12. Butter	58	39	3
13. Lard*	32	54	14
14. Margarine*	50	40	10
15. Margarine	64	30	6
16. Cooking fat*	24	67	9
17. Cooking fat	26	61	13
18. Barley	13	33	54
19. Oats	10	59	31
20. Rice	16	46	38
21. Rye	21	18	61
22. Wheat	17	20	63
NUT FATS
23. Almond	6	77	17
24. Brazil	20	56	24
25. Cashew	14	71	15
26. Filbert	4	82	10
27. Pecan	5	79	16
28. Walnut	5	35	60

Item % Saturated

		% Mono-ene	% Poly-ene
29. Beef	48	49	3
30. Beef heart	45	43	12
31. Beef liver	40	20	40
32. Chicken	26	50	24
33. Egg	31	53	16
34. Fish and shellfish*	25	-	75
35. Horse	32	46	22
36. Lamb	40	55	5
37. Mutton	50	45	5
38. Pork	40	48	12
39. Rabbit (domestic)	40	44	16
40. Rabbit (wild)	30	32	38
41. Veal	40	57	3
42. Venison	66	30	40
43. Cocoa and chocolate	60	38	2
44. Gusano fat*	34	61	5
45. Human body fat*	41	46	13

* Notes about items as numbered above: 7. Rape seed oil contains a large amount of an unusual mono-ene, erucic acid, but there is no evidence this differs from the common mono-ene, oleic acid, in effect on blood cholesterol.

13. Lard varies according to the feed of the pigs. Values for poly-ene percentage of less than 10 per cent or over 20 per cent can be produced by special feeding; the average for most commercial lard is shown in the table.

14-17. Margarines and cooking fats vary according to the process and ingredients used. The examples listed are considered to be typical.

29-42. Common animal fats. All animal fats reflect in some measure the fats in the feed of the animals. Eggs are greatly affected by the feed of the hen, and it is possible with special feeds to produce eggs that contain mainly saturated fatty acids or eggs in which over 50 per cent of the fatty acids are poly-enes.

34. Fish and shellfish fats. These fats contain mainly a mixture of unsaturated fatty acids that differ chemically from the fatty acids in most other fats. But in regard to effect on blood cholesterol the value cited here may apply.

Gusano fat. This is the fat in the grubworm gathered from maguey plants in Mexico. These larvae, fried in their own fat, are eaten as a delicacy in Mexico. About 30 per cent of the weight of the dried gusano is fat, and, as shown in the table, this must be classified as a saturated type of fat.

Human body fat. The deposit fat of man is variable in composition and, like that of other animals, probably reflects the fats in the diet.

TABLE 15CALORIES IN NON-ALCOHOLIC BEVERAGES Calories per ordinary serving are listed below. Note that an ordinary teacup or coffee cup as used today will not hold 8 fluid ounces (= one standard cup measure), so the "cups" indicated below were calculated as 6 ounces.

		CALORIES
1 "cup" (6 oz.)	tea or coffee, 2 tsp. sugar, 1 Tbsp. cream	70
1 "cup" (6 oz.)	tea or coffee, 2 tsp. sugar, 1 Tbsp. milk	40
1 "cup" (6 oz.)	tea, 2 tsp. sugar, lemon	35
1 cup (8 oz.)	café au Tait	60
1 "cup" (6 oz.)	breakfast cocoa, usual recipe or pre-mix	220
1 glass (6 oz.)	orange juice, fresh or canned	85
1 glass (6 oz.)	pineapple juice, canned	120
1 glass (6 oz.)	lemonade, 2 Tbsp. juice, 2 tsp. sugar	40
1 glass (6 oz.)	ginger ale	65
1 glass (6 oz.)	whole milk	125
1 glass (6 oz.)	buttermilk	70
1 glass (6 oz.)	skim milk	70
1 glass (6 oz.)	mineral water, plain or sparkling	0

CALORIES IN ALCOHOLIC BEVERAGES The table below gives the calories from alcohol, from other substances (almost entirely sugars), and the total from all sources, per common measure of average alcoholic beverages.

Alcohol provides 7.1 calories per gramme. In alcoholic beverages it is customary to measure the alcohol as percentage by volume or by "proof", which is about twice the alcohol weight per cent, i.e., 100 proof = 50 per cent alcohol by weight (or more accurately 49.3 per cent). Since the density of alcohol at ordinary temperature is 0.79 grammes per cubic centimetre, and 1 fluid oz. = 29.6 cc., we have: 1 cc. alcohol = 5.6 calories, and 1 fluid oz. = 168 calories.

14%

	Alcohol	Unit of	Per	Calories Measure	From
Item	Strength	Measure	Alcohol	"Other"	Tote
Beer, mild ale	3.3%	half pint	65	65	13(
strong ale	5.4%	half pint	117	97	21,
Wine, dry table types	12-14%	4 oz. glass	87	24	11'
"Kosher"	12-14%	4 oz. glass	87	40	12-
dry Sherry	20%	3 oz. glass	100	24	12,
Vermouth	20%	3 oz. glass	100	50	15(
Champagne, sec Whiskies	70 proof	3 oz. glass a "single"	70	15	8!
		(I gill)'	84	-
Brandies	70 proof	a "single"	84	-	84
Gin	70 proof	a "single"	84	-	84
Rum	70 proof	a "single"	84	-	84
Fruit cordials and liqueurs	80 proof	1 oz. "pony"	67	30	9-;
D.O.M. and Yellow
Chartreuse	86 proof	1 oz. "pony"	72	30	102
Kirsch	96 proof	1 oz. "pony"	81	20	101
Green Chartreuse	110 proof	1 oz. "pony"	92	30	122
Martini cocktails	65 proof	3 oz.	166	-	166
Manhattan cocktail3	60 proof	3 oz.	151	6	157

A gill is 1 pint or 5 fl. oz.

FOOD COMPOSITION - CALORIES, PROTEIN,TOTAL FAT, SATURATED FAT This table gives approximate average calories per pound and percentages of total weight made up of proteins, total fats, and saturated fats ("Sat.") for the edible portions of the foods listed.

Most foods vary appreciably in nutrient composition, and the percentage of fat is particularly variable in meats, poultry and fish. The fatty acid composition of fats is also variable, expecially in pork, lard, margarine, and eggs. The percentages of saturated fats given here are very rough approximations and in some cases are only estimates derived from analyses of related foodstuffs.

Further data on food composition, including vitamin and mineral contents, will be found in the publications listed in the References section under Food Composition Tables and Chemistry.

Protein

te rn per lb.		%
iscuits, digestive 2,160	481	9.6	20.5	4
water 2,000	444	10.7	12.5	4
read, brown 1,100	246	8.3	1 -4	0.3
corn 1,000	220	6.7	4.7	1
French 1,220	270	8.1	2.7	1
Italian 1,180	260	8	1	-
white, average bakery	264		0.8	-
ke, fruit, dark 1,610	355	5.2	14	5
sponge 1,320	290	7.9	5	2
oughnuts 1,930	425	6.6	21	6
acaroni, spaghetti, etc. 1,620	360	10.7	2	6
I cooked 673	114	3.4	0.6	-
.oodles (containing egg) 1,750	390	14	5	1
olls, dinner 1,410	310	9	5.5	2
.111 tter 3,270	325	8.5	7.8	3
AIRY PRODUCTS	720	0.6	81	47
uttermilk 160	35	3.5	0.2	-

Blue, Gorgonzola,

			Protein
Item	per lb.	per 100 gm.	%	Total	Sc
Cheeses
Roquefort	1,680	370	22	31	18
Camembert	1,360	305	20	25	15
Cheddar, natural	1,790	395	24	32	19
processed	1,730	380	22	32	19
Cottage, dry	433	95	23	0.5	0
creamed	483	108	18	4	3
Cream	1,680	370	7	37	21
Edam	1,380	305	27	20	12
Limburger	1,790	395	24	32	19
Parmesan	1,961	432	36	32	17
Swiss	1,840	405	29	31	18
Cream, light (table)	930	205	3	20	12
whipping	1,500	330	2.3	35	20
Goat milk	300	67	3.3	4	2
Ice cream, plain	950	210	4	12	7
Milk, whole fluid	300	65	3.5	3.6	2
dried whole	1,860	410	26	27	16
dried skim	1,630	360	36	1	0.
evaporated, canned	640	140	7	8	5
non-fat, skim	160	35	3.5	0.1	-
high protein, low fat	340	75	7	2	1
sweetened condensed	1,450	320	8	8	5
Butter	3,250	715	0.5	81	47
Lard	4,090	900	0	100	30
Margarine	3,250	715	0	81	55
Mayonnaise	3,220	710	1.5	78	12
Oil, coconut	4,020	885	0	100	92
corn	4,020	885	0	100	16
cottonseed	4,020	885	0	100	28
olive	4,020	885	0	100	12
peanut	4,020	885	0	100	18
safflower	4,020	885	0	100	12
sunflower	4,020	885	0	100	10
	4,020	885	0	100	55

Item Calories Protein

FISH, SHELLFISH			%
Anchovies	780	170	19	10	2
Anchovy paste	920	200	20	12	3
Bass, black, raw	450	100	21	1.8	-
Cod, raw	340	75	17	0.4	-
dried	1,700	375	82	3	0.5
Crab meat, raw	380	85	16	2	-
canned	470	105	17	3	0.5
Crayfish (fresh water)	330	70	16	0	-
Eel, raw	750	165	18.5	9	2
Finnan haddock	440	100	23	-	-
iladdock, raw	360	80	18.2	0.1	-
fried in oil	730	160	18.7	5	1
(Halibut, raw	570	125	18.6	5	1
broiled	820	180	26.2	8	2
erring	1,235	273	16.7	18.1	4
ipper	950	210	22	13	3
obster, raw	410	90	16	2	-
canned	410	90	18	1	-
Mackerel, raw	860	190	19	12	2
canned	820	180	19	11	2
Oysters, raw	380	85	10	2	-
'Pilchards, tomato pack	980	215	18	15	3
Salmon. canned	660	145	21	6	1
fresh	910	200	20	13	3
Sardines, canned	1,323	294	20	23	4
Scallops, raw	360	80	15	0.1	-
Shrimp, canned	590	130	27	1	-
Sole, raw	350	80	17	1	-
Trout	600	133	22	4	-
Tuna, canned, drained solids	910	200	29	8	2
FLOURS, MEALS
Barley, Scotch	1,620	360	9	1	-
Oatmeal (rolled oats) uncooked	1,800	400	14	7	1
Rice, brown	1,630	360	7.5	1.7	-
white	1,630	360	7.5	0.3	-
Rye flour, dark	1,450	320	16	2.6	-
Starch (e.g., cornflour)	1,630	360	0.5	0.2	-
Tapioca	1,630	360	0.6	0.2	-

Item Wheat flour, all-purpose white cake flour wholemeal Calories per lb. per 100 gm.

Protein % 1.0 - 0.8 - 2.0 -

Wheat germ			10.5 7.5 13.3 25
BREAKFAST CEREALS
Bran Flakes	1,320	290	11	2
Corn Flakes	1,750	385	8	0.4
Farina (Cream of Wheat), cooked	200	45	1.3	0.1
Oatmeal, cooked	290	65	2.3	1.2
Puffed Rice	1,770	390	5.9	0.6
Shredded Wheat	1,590	350	11	1.6
FRUITS
Apples	270	60	0.3	0.4	-
Applesauce, sweetened, canned	370	80	-	-	-
unsweetened, canned	210	50	-	-	-
Apricots	230	50	1	0.1	-
dried	1,180	260	5.2	0.4	-
Avocados	1,120	245	1.7	26	3('
Bananas	385	85	1.2	0.2	-
Blackberries	270	60	1.2	1.0	-
Cantaloupe	90	20	0.5	0.2	-
Cherries	270	60	1.1	0.5	-
Cranberry sauce, canned	910	200	0.1	0.3	-
Currants, red	250	55	1.2	0.2	-
Dates, dried	1,290	285	2.2	0.6	-
Figs, canned, sweetened	520	115	0.8	0.3	-
dried	1,225	270	4.0	1.2	-
Gooseberries	180	40	0.8	0.2	-
Grapes	283	63	0.6	-	-
Grapefruit	180	40	0.5	0.2	-
Honeydew melon	135	30	0.5	-	-
Lemon	200	40	1	1	-
Olives, green, pickled	650	145	1.5	14	1
ripe, pickled	860	190	1.5	19	2
Oranges	205	45	0.9	0.2	-
Peaches, raw	205	45	0.5	0.1	-
canned, sweetened	315	70	0.4	0.1	-

			Protein
Illtem	per lb.	per 100 gm.	%	Total	Sat.
Fruits (cont.)
I Pears, raw	300	65	0.5	0.3	-
canned, sweetened	315	70	0.3	0.1	-
Pineapple, canned	270	60	0.3	0.1	-
fresh	270	60	-	-	-
I Pineapple juice, canned	250	50	-	-
I Plums	230	50	0.7	0.2	-
Prunes, dry	1,220	270	2.3	0.6	-
Raisins, dry	1,220	270	2.3	0.5	-
Raspberries, red	250	55	1.2	0.4	-
red frozen	430	95	0.8	0.3	-
Rhubarb, fresh	80	20	1	-	-
Strawberries, raw	160	35	0.8	0.5	-
frozen	470	105	0.6	0.4	-
Tangerines	230	50	1	-	-
Watermelon	115	25	0.5	0.2	-

.$ , MEATS (Unless otherwise noted, values are for the raw edible portion after removing bones nd excess external fat)

Beef, corned, canned	1,030	230	22 .	15	7
sirloin	1,730	385	21	32	16
steak	800	177	19	10	5
topside	1,440	321	24	24	12
Lamb, leg, medium fat	1,040	230	18	18	7
rib, medium fat	1,590	350	15	32	12
shoulder, medium fat	1,320	290	16	25	10
Pork, leg, medium fat	1,540	340	15	31	12
leg, fat	1,860	410	13	40	16
leg, thin	1,210	270	17	22	9
loin, medium fat	1,320	290	16	25	10
luncheon meat, canned	1,320	290	15	25	10
salt, fat	3,540	781	4	85	40
smoked ham	1,540	340	15	31	12
smoked bacon, lean	2,400	530	12	53	21
smoked bacon, med. fat	2,860	630	9	65	26
smoked bacon, fried	2,770	610	25	55	22
smoked Canadian bacon	1,040	230	22	15	6
Rabbit, domestic	790	175	21	10	4
wild	590	130	21	5	2
Veal, flank, medium	1,100	309	17	27	12
loin, medium	800	176	19	11	5

Veal (cont.) shank, medium 20 8 4

			Protein
Item	per lb.	per 100 gm.	%
rib, medium	910	201	19	14	6
quarter, (excluding kidney) medium			19	12	5
Venison	610	135	20	6	3
NUTS, NUT PRODUCTS
Almonds	2,720	600	18.5	54	4
Brazils	2,930	645	14.5	66	13
Cashews, roasted	2,630	580	18.5	48	7
Chestnuts	860	190	2.8	1.5	-
Coconut meat, dried	2,880	635	6	61	55
Peanuts, roasted	2,540	560	27	44	7
Peanut butter	2,610	575	26	48	8
Pecans	3,160	695	9	73	4
Walnuts	2,950	650	15	64	3

POULTRY AND EGGS (values are for edible portion, free of bones and shells)

Chicken, boned, canned	1,720	380	14	36	10
fryer, white meat	480	105	23	0.5	-
fryer, dark meat	500	110	21	2.7	1
broiler	680	150	20	7	2
giblets (fryer)	500	110	20	4	1
roaster	910	200	20	13	3
fat hen	1,360	300	18	25	7
liver	640	140	22	4	1
Duck, domestic	1,450	320	16	29	10
wild	1,020	225	21	16	5
Eggs, raw, whole	750	165	13	12	4
raw, yolk	1,640	360	16	32	11
raw, white	230	50	11	0	0
dried, whole	2,680	590	47	42	13
Goose, domestic	1,650	365	16	34	12
Pheasant	660	145	24	5.2	1
Quail	730	160	25	6.8	2
Turkey	1,230	270	20	20	6

	Calories		Protein
Item			%
SUGARS AND SWEETS
Butterscotch	1,860	410	0	9	4
Caramels	1,880	415	2.9	12	5
Milk chocolate	2,270	500	6	34	24
Chocolate creams	1,790	395	4	14	7
Ginger, candied	1,600	350	-	-	-
I Glucose (dextrose, corn sugar)	1,590	350	0	0	-
Honey	1,340	295	0.3	0	-
I Jams, marmalades	1,250	275	0.5	0.3	-
Jellies	1,140	250	0.2	0	-
Maple syrup	1,160	260	-	-	-
Molasses, light	1,140	250	0	0	-
blackstrap	980	215	0	0	-
Sugar, brown	1,740	380	-	-	-
confectioners'	1,810	400	-	-	-
white (cane or bcet)	1,750	385	0	0	-
Syrup, golden	1,340	297	-	-	-
Brains, beef
	550	120	10	8	3 (?)
Heart, beef	500	110	17	4	2
calf	590	130	15	7	3
Kidney, beef	610	135	15	8	2 (?)
calf	520	115	17	5	1 (?)
lamb	500	110	17	4	1 (?)
Liver, beef	610	135	20	3	1
calf	630	140	19	5	2
Pigs' feet, pickled	910	200	17	15	6
Polish sausage	1,240	270	16	23	11
Sausages
Bologna	1,220	270	14	22	9
Pork	1,530	341	9	29	15
Salami, dry	2,040	450	25	38	15
Sweetbreads, beef	1,270	280	14	25	12 (?)
Tongue, beef	910	200	16	15	7 (?)
calf	570	125	19	5	2 (?)
lamb	880	195	14	15	7 (?)
Tripe, beef	430	95	19	2	1

Calories Item per lb. per 100 gm.

Protein

			%	Fat% Total Sat
		30	1.5	0.2
Beans, haricot	1,160	258	21	- -
runner	67	15	1	- -
Broccoli	135	30	3.3	0.2
Cauliflower	110	25	2.4	0.2
Corn, sweet, on cob (65 % waste) canned	315	70	2	0.5
Cucumbers	45	10	0.7	- -
Green peppers	140	30	1	- -
Lentils, dry	1,530	340	24	1
Peas, green	450	100	6.7	0.4
green, canned	315	70	3.4	0.3
green, frozen	340	75	5.7	0.3
dry, split	1,530	340	25	1
Pimento, canned	150	30	1	1
Pumpkin	135	30	1.2	0.2
Tomato juice, canned	110	20	1	- -
Tomato paste	480	110	5	1 -
Tomatoes	90	20	1.0	0.2
canned	90	20	1.0	0.2
green	90	20	1
		20	2.2	0.2
Broccoli, stem	155	35	3.3	0.2
Brussels sprouts	260	60	4	1
Cabbage	115	25	1.4	0.2
cooked	115	25	1.4	0.2
Cauliflower	80	18	1.4	0.1
Celery	100	22	1.3	0.2
Endive	90	20	1.6	0.2
Fennel	110	20	2	-
Lettuce	65	15	1.2	0.2
Onions, globe	200	45	1.4	0.2
boiled	180	40	1.2	0.2
Sauerkraut	120	30	1	-
Spinach	90	20	2.3	0.3
boiled	90	20	2.3	0.3
Watercress	110	20	2

Calories per lb. per 100 gm.

Item VEGETABLES - ROOTS,
Beets (root), peeled	205	45	1.6	0.1 -
cooked	180	40	1.0	04 -
canned	250	55	1.5	0.1 -
Carrots	180	40	1.2	0.3 -
cooked	135	30	0.6	0.3 -
Parsnips	360	80	1.5	0.5 -
boiled	270	60	14	0.4 -
Potatoes, raw	380	85	2.0	0.1 -
boiled	380	85	2.0	04 -
Turnips, white	135	30	14	0.2 -
white, boiled	115	25	0.8	0.2 -