,,overweight ,,and ,,underweight ,,metropolitan ,,life ,,insurance ,,company ,,home ,,office3 ,,new ,,york ,pacific ,coast ,head ,office3 ,san ,francisco ,canadian ,head ,office3 ,ottawa ,,contents ,,page ,what ,is ,desirable ,weight8 #c ,overweight and ,its ,dangers #e ,what ,makes a ,person ,fat8 #e ,why ,do ,people ,overeat8 #f ,how to ,lose ,weight #g ,the ,body's ,need for ,food #h ,the ,body's ,need for ,exercise #aa ,what ,about ,short ,cuts8 #ab ,how ,many ,calories8 #ac ,on ,keeping a ,record #ai ,special ,problems #ai ,underweight and ,its ,dangers #bb ,what ,causes ,underweight8 #bb ,how to ,gain ,weight #bc ,adding ,extra ,calories #bd ,saving ,energy #bd ,calorie ,tables #be ,edition of ,january #aiec ,,copyright #aiej1 ,,metropolitan ,,life ,,insurance ,,company4 ,p4,f4,m4--,,printed ,,in ,u4,s4,a4--7u7 #chj ,l4 ,w4 7,edition ,jan4 #aiec7 ,illustration3 ,,overweight and ,,underweight ,what ,is ,desirable ,weight8 ,desirable weight is a very individual thing4 ,it may be described as the weight at which a person both looks and feels his best4 ,height1 bone structure1 and muscular development must all be taken into account4 ,because no two people are alike1 weight tables cannot show with complete accuracy exactly what every individual should weigh4 ,the tables shown here are given as a guide rather than as a rigid standard to which everyone should conform4 ,they show desirable weights for men and women at age #be and over4 ,after a person is full grown and has reached his best weight1 he should not gain or lose much for the rest of his life4 ,it used to be considered inevitable and normal for people to get heavier toward middle age4 ,we know now that it is not a normal part of getting older1 not healthy1 and not necessary4 ,life is much easier in many ways for people who are not too fat or too thin4 ,they usually feel and look better4 ,they are apt to live longer4 ,they are less likely to suffer from backaches1 foot troubles1 constant fatigue1 and a host of daily discomforts4 ,they have more fun buying clothes4 ,normal weight is worth any effort it takes to reach and keep--worth it in terms of everyday comfort and of a healthier1 longer life4 ,,desirable ,,weights ,,for ,,men ,,and ,,women ,,of ,,ages #be ,,and ,,over#a ,weight in ,pounds ,according to ,frame 7as ,ordinarily ,dressed7 men ,,height ,,small ,,frame ,,medium ,,frame ,,large ,,frame 7with shoes on7 ,feet ,inches #e #b #aaf-abe #abd-acc #aca-adb #e #c #aai-abh #abg-acf #acc-add #e #d #abb-acb #acj-adj #acg-adi #e #e #abf-acf #acd-add #ada-aec #e #f #abi-aci #acg-adg #ade-aeg #e #g #acc-adc #ada-aea #adi-afb #e #h #acf-adg #ade-aef #aec-aff #e #i #adj-aea #adi-afj #aeg-agj #e #aj #add-aee #aec-afd #afa-age #e #aa #adh-aei #aeg-afh #afe-ahj #f #j #aeb-afd #afa-agc #afi-ahe #f #a #aeg-afi #aff-agh #agd-aij #f #b #afc-age #aga-ahd #agi-aif #f #c #afh-ahj #agf-ahi #ahd-bjb women ,,height ,,small ,,frame ,,medium ,,frame ,,large ,,frame 7with shoes on7 ,feet ,inches #d #aa #ajd-aaa #aaj-aah #aag-abg #e #j #aje-aac #aab-abj #aai-abi #e #a #ajg-aae #aad-abb #aba-aca #e #b #aaj-aah #aag-abe #abd-ace #e #c #aac-aba #abj-abh #abg-ach #e #d #aaf-abe #abd-acb #aca-adb #e #e #aai-abh #abg-ace #acc-ade #e #f #abc-acb #acj-adj #ach-aej #e #g #abf-acf #acd-add #adb-aed #e #h #abi-aci #acg-adg #ade-aeh #e #i #acc-adc #ada-aea #adi-afb #e #aj #acf-adg #ade-aee #aeb-aff #e #aa #aci-aej #adh-aeh #aee-afi ,,overweight ,,and ,,its ,,dangers ,anyone who is #ae or more pounds heavier than his desirable weight is considered overweight4 ,for those still in their #bj's or younger a little extra weight does no harm4 ,for people over #cj it is not good4 ,overweight is a danger signal1 particularly for those over #dj4 ,studies of life insurance figures show that overweight people develop diabetes1 heart disease1 high blood pressure1 and other life-shortening conditions earlier1 and are apt to die younger1 than people whose weight is normal4 ,they are poor surgical risks and have less resistance to infection4 ,stout women are more likely to develop complications in pregnancy4 ,what ,makes a ,person ,fat8 ,most people are fat simply because they eat too much4 ,this does not necessarily mean that they stuff themselves with large quantities of food4 ,it does mean that they take in more calories#b than their bodies can use4 ,this is often surprisingly easy to do1 particularly for a person who has poor eating habits4 ,some people blame their overweight on metabolism 7the rate at which their bodies use energy7 and on the glands which regulate metabolism4 ,in a very few cases1 poorly functioning glands may contribute to overweight4 ,even then1 the overweight patient who is under a physician's treatment for glandular disorders is able to lose weight when his food intake is regulated4 ,what many people do not realize1 however1 is that the body's energy requirements usually change after age #cj or #dj4 ,as a person gets older1 metabolism slows down1 and fewer calories are needed to maintain weight4 ,the trouble is that eating habits usually stay exactly the same1 while physical activity often decreases4 ,heredity is often claimed as a cause of overweight4 ,careful studies do not bear this out4 ,heredity does determine the type of body build a person has1 but when people from overweight families change their eating habits it has been proved that they1 too1 can lose weight4 ,actually1 most overweight people readily admit that their excess poundage comes from overeating4 ,they say they just don't seem to be able to stop4 ,knowing why a thing is hard to do sometimes makes it easier to change4 ,why ,do ,people ,overeat8 ,many people eat more than they need for reasons that have little to do with hunger4 ,habit is one of them4 ,eating habits are set in patterns which have often been followed for years4 ,such patterns are not always easy to change1 but with persistence and determination they can be altered4 ,some people develop the habit of overeating because good food and plenty of it is a family tradition4 ,some fall into the habit because of sociability4 ,they eat more frequently and so consume greater amounts of food than they need4 ,some people consider food as a symbol of success or social standing1 and so eating rich food and too much of it becomes a custom4 ,not infrequently the habit is established in pregnancy1 in convalescence from some illness1 or in other situations when extra food may be required4 ,other common reasons have their roots in the emotions4 ,some people eat constantly because they are bored1 and eating is something pleasant to do4 ,others because they are lonely1 or feel unloved1 or suffer from discontent about money1 job1 family relationships1 or social standing4 ,people who overeat for such reasons usually find it necessary to do something about their emotional problems before they are able to tackle their eating habits successfully4 ,how to ,lose ,weight ,physical condition1 degree of overweight1 and individual living habits must all be carefully evaluated before an effective1 safe reducing plan can be worked out4 ,no one can do all this for himself4 ,only a physician has the necessary skill and equipment to decide how much1 how fast1 and with what treatment a person should lose weight4 ,what benefits one may harm another4 ,therefore1 a reducing program should be undertaken only under medical supervision4 ,anyone who really wants to get rid of excess poundage can do it4 ,lots of people have1 with determination and persistence4 ,desire and will power are 8musts0 in any reducing program4 ,everyone knows that self-denial is not easy and that changing long-established habits taxes the strongest will4 ,therefore1 a person who is trying to do this difficult job deserves the help and support of his family and friends4 ,few people are able to persist in any course of action in the face of commiseration1 indifference1 ridicule1 or opposition from those they love and respect4 ,to be worth anything1 a loss of weight must be permanent4 ,therefore1 anyone who wants to benefit from a weight-reduction program must make up his mind that he is changing his eating habits for life4 ,going back to old patterns will only pile up the pounds all over again4 ,unless this fact is accepted1 reducing efforts will probably be wasted4 ,the ,body's ,need for ,food ,awake or asleep1 the body needs energy for every breath1 every heartbeat1 every activity of living4 ,food supplies this energy which is measured in units called calories4 ,when a person eats only enough to supply the energy he uses1 his weight stays the same4 ,if he takes in more calories than he needs1 the excess is stored as fat4 ,if his food adds up to fewer calories than he needs1 his body takes the extra energy out of its storehouse of fat1 and a loss in weight occurs4 ,reducing diets are based on this simple principle3 taking in fewer calories than needed to force the body to use its stored fat4 ,foods vary in the number of calories they contain4 ,as most people know1 fats of all kinds have the most calories4 ,one tablespoon of butter1 for example1 has in it about as many calories as a good slice of lean roast beef1 or a cup of beets1 or a quarter of a pound of cod steak4 ,sugars1 alcohol1 and starches are the next richest source of calories4 ,starches include cereals1 flour and everything made with flour1 potatoes1 peas1 beans1 and corn4 ,when calories must be cut down to make the body use stored fat1 alcoholic drinks and foods rich in fats1 sugars1 and starches are the first to be restricted4 ,however1 no one can lose weight safely by counting calories alone4 ,in the #aibj's1 when a slim1 boyish figure was in style1 many girls and women made themselves seriously ill by reducing their weight without regard to the kinds of food they ate4 ,for good health1 food must supply everyone--young and old alike--with more than calories4 ,the body is constantly repairing and renewing itself4 ,new cells are always growing to replace those worn out in doing their work4 ,in babies1 children1 and young people1 cell-making is going on at top speed1 because actual growth is taking place4 ,as in any building process1 the right materials are needed4 ,the body's most essential building and maintenance materials are found in proteins4 ,foods richest in proteins include milk1 meat1 fish1 poultry1 eggs1 and cheese4 ,two other elements necessary for health are vitamins and minerals4 ,some of these are found in the same foods which are rich in protein4 ,others are found in grain products1 fruits1 vegetables1 and fats4 ,to insure a well-balanced diet1 made up of the protective foods containing enough proteins1 vitamins1 and minerals1 everyone should have daily3 ,milk--#b or more glasses for adults4 #d or more for children and expectant and nursing mothers4 ,vegetables--#b or more servings1 green or yellow4 ,fruits--#b servings1 #a a citrus fruit or tomato4 ,eggs--#a2 at least #c to #e a week4 ,meat1 fish1 poultry1 or cheese--#a or more servings 7dried legumes may be substituted occasionally74 ,cereal and ,bread--#b servings1 whole-grain or enriched4 ,fats--#a to #c tablespoons4 7,in reducing diets1 some of the fat allowance may be in the cream in whole milk47 ,people who are not overweight can add what they like to this list in the way of other foods and second helpings1 to make up their caloric requirements4 ,people who want to lose weight can add little or nothing4 ,that is the only real difference between a well-balanced normal diet and a well-balanced reducing diet4 ,because this difference often means restrictions on cakes1 pastries1 extra butter1 rich sauces1 cocktails1 beer1 soft drinks1 and other high-calorie favorites1 it is a hard one for many people to accept4 ,nevertheless1 it must be accepted by everyone who wants to lose weight4 ,few people claim that the first days on a reducing diet are happy ones4 ,some individuals find it easier to adjust than others1 but all agree that the period of discomfort does not last too long if they persevere4 ,they also claim that a wonderful feeling of physical vigor and liberation follows as they lose weight4 ,the ability to bend down again with ease1 the disappearance of unsightly bulges1 and the pleasure of buying smaller sizes in clothes are among the things which amply compensate for any early discomfort4 ,the ,body's ,need for ,exercise ,every healthy person needs some exercise4 ,daily physical exertion is good for muscle tone and circulation4 ,it also helps to relieve the tension many people pile up in the course of a day's work4 ,regular exercise1 if not carried to the point of increasing hunger1 can help in a reducing program1 because the more active a person is1 the more calories he needs to burn4 ,but for the overweight individual1 exercise can never replace eating less4 ,a person would have to walk about five miles to use up the calories in one chocolate sundae4 ,he would have to saw wood for an hour or so to offset a piece of apple pie1 or walk about a mile to work off two graham crackers4 ,obviously1 it is simpler to avoid eating the sundae1 the pie1 or the crackers than to try to exercise them off4 ,the decision about exercising while losing weight should be left to the physician supervising the reducing program4 ,the kind and amount of extra physical activity which he advises will depend on age1 physical condition1 and previous habits4 ,for children and young patients he will probably advise lots of exercise and active sports4 ,for older people he may not prescribe anything more strenuous than walking4 ,for people with heart or circulatory conditions1 he may caution against any exercise4 ,the necessity for tailoring the treatment to the individual in this way is one of the reasons why a reducing program should be undertaken only under medical supervision4 ,what ,about ,short ,cuts8 ,no one who has taken on the job of losing weight will say that the self-denial involved is pleasant4 ,it is only natural to wonder if there isn't an easier way3 ,what about drugs1 steam baths1 massage1 or other quick methods8 ,any drug which can increase the body's rate of burning calories enough to effect weight reduction without dieting is dangerous4 ,one drug1 released in the early #aicj's without medical sanction1 8worked02 but it also caused deafness1 blindness1 and paralysis before it was withdrawn from the market4 ,even if drugs are prescribed by a physician1 they will be used in addition to--not in place of--a diet4 ,many people wonder about steam baths and massage as a short cut4 ,steam baths are often a delusion4 ,the profuse sweating which a steam bath induces is apt to cause a sudden drop in weight because of water loss4 ,thirst soon makes the average person replace the lost water1 and his weight is usually exactly what it was before4 ,swedish massage is a relaxing luxury for those who can afford it4 ,it is good for the circulation1 and helps to keep tissues in firm condition4 ,however1 it will not take off pounds nor allow additions to the diet4 ,nobody likes to believe unpleasant truths4 ,therefore1 the search for short cuts goes on4 ,ten-day wonder diets2 special foods2 spot-reducing gadgets--many of these fads are harmless1 though expensive and ineffective4 ,some suggest1 in small print1 that special low-calorie diets should be followed1 thus acknowledging the disagreeable truth--that there is no way to reduce safely without eating less4 ,it all boils down to this3 ,no easy way is safe2 no safe way is easy4 ,how ,many ,calories8 ,in planning the day's food1 it should be decided into which meals the essential foods will go1 and their calories should be computed first4 ,choice may then dictate the selection of the foods to make up the rest of the day's allowance4 ,all foods and most beverages supply calories2 therefore1 it is important to know the calorie content of the usual portions of different foods4 ,tables which list the calories in common foods and beverages begin on page #be4 ,one of the most frequently selected diets for healthy adults who need to reduce is a three-meal-a-day schedule allowing1 in all1 #a1bjj calories4 ,some people1 however1 cannot lose weight satisfactorily on a #a1bjj-;calorie diet4 ,the doctor may cut their daily calorie allowance to #a1jjj if their progress is too slow1 or increase it to #a1ejj if they are losing too rapidly4 ,examples of #a1jjj-1 #a1bjj-1 and #a1ejj-;calorie diets are given on pages #af-ag4 ,diets which fall below #a1jjj calories require very close medical supervision and are usually used only in cases where a rapid loss of weight is required for serious conditions4 ,vitamin and mineral supplements are often prescribed for people on a reducing diet1 especially if it allows less than #a1bjj calories4 ,this is to make doubly sure that the body gets all the vitamins and minerals it needs4 ,the use of such supplements is never intended to take the place of eating the essential foods4 ,some people1 when they first see their reducing diet1 are firmly convinced that they have never eaten as much as their present diet allows them to4 ,they are judging the caloric value of their food by its looks4 ,the calories hidden in butter1 sugar1 and cream used for cooking and in beverages are invisible4 ,unfortunately1 it is easy to make a #a1jjj-;calorie diet1 for example1 add up to about #b1jjj merely by adding #d tablespoons of butter to the vegetables1 sugar and cream to #c cups of coffee or tea1 a tablespoon of ,french dressing on the salad1 and substituting #c halves of canned peaches with sirup for the cup of fresh fruit at lunch4 ,few people stop to think that their hidden calories may be in the cocktail1 the glass of beer1 or the soda pop which they love4 ,liquids go down so quickly and easily that it is often hard to realize that they can contribute to overweight4 ,a glance at the calorie tables on pages #be -#cb will show why they are to be avoided by anyone who is trying to lose weight4 ,some perfectly good foods which add extra calories to a diet are3 ,cake--especially with icing ,cookies ,cream ,candy ,salad oil ,fatty meat ,fried foods ,nuts ,olives ,chocolate ,coconut ,more butter than is allowed on the diet ,gravy ,pastries ,avocados ,jelly and jam ,honey ,marmalade ,sirups ,sugar ,puddings ,sweetened beverages ,remember #a4 ,to have #a pints of milk every day4 #b4 ,to cut the visible fat from meat4 #c4 ,to eat a salad or raw vegetable every day if possible4 #d4 ,to eat a green1 leafy1 or yellow vegetable every day4 #e4 ,to have a serving of citrus fruit1 tomato1 cantaloupe1 strawberries1 or raw cabbage every day4 #f4 ,to choose the bread or cereal you use from enriched1 whole-grain1 or rye varieties4 ,,helpful ,,hints #a4 ,eat regular meals at regular times4 ,omitting a meal--particularly breakfast--is a strain on the body and a major cause of fatigue4 #b4 ,eat all meals slowly and chew well4 ,this helps to make smaller amounts of food more satisfying4 #c4 ,never eat when emotionally upset or overtired4 ,relax or rest first4 #d4 ,watch closely for hidden calories4 #e4 ,if drinking clear coffee or tea is too much of an ordeal1 add some of the day's allowance of milk1 and use saccharin or another noncaloric sweetening agent4 ,they may also be used to sweeten cooked fruits4 #f4 ,stay away from highly seasoned foods4 ,they stimulate the appetite4 #g4 ,clear tea1 coffee1 or bouillon have no caloric values and may be used freely4 #h4 ,an average serving of meat is #c ounces4 ,two eggs or cup of cottage cheese can be substituted for #b ounces of meat4 #ajjj ,,calorie ,,diet breakfast ,fresh fruit or juice #a serving-- cup ,egg--cooked without fat #a ,bread or cereal #a slice of bread or small serving of cereal ,butter or margarine #a level teaspoon ,skim milk or buttermilk #a glass--#h ounces ,clear coffee or tea dinner ,lean meat1 fish1 or poultry #c ounces 7average serving7 ,vegetables#c cup ,group ,i and cup ,group ,,ii ,skim milk or buttermilk #a glass--#h ounces ,fruit--raw1 or cooked or #a serving-- cup canned without sugar lunch or supper ,cottage cheese1 meat1 or cup of cheese1 #b ounces of eggs meat1 or #b eggs ,vegetables#c cup ,group ,i and cup ,group ,,ii ,skim milk or buttermilk #a glass--#h ounces ,fruit--raw1 or cooked or #a serving-- cup canned without sugar #abjj ,,calorie ,,diet breakfast ,fresh fruit or juice #a serving-- cup ,egg--cooked without fat #a ,bread or cereal #a slice of bread or small serving of cereal ,butter or margarine #a level teaspoon ,milk #a glass--#h ounces ,clear coffee or tea dinner ,lean meat1 fish1 or poultry #c ounces 7average serving7 ,vegetables#c cup ,group ,i ,potato or bread #a small potato or #a slice of bread ,butter or margarine #a level teaspoon ,milk #a glass--#h ounces ,fruit--raw1 or cooked or #a serving-- cup canned without sugar lunch or supper ,cottage cheese1 meat1 or cup of cheese1 #b ounces of eggs meat1 or #b eggs ,vegetables#c cup raw ,group ,i and cup ,group ,,ii ,milk #a glass--#h ounces ,fruit--raw1 or cooked or #a serving-- cup canned without sugar #aejj ,,calorie ,,diet breakfast ,fresh fruit of juice #a serving-- cup ,egg--cooked without fat #a ,bread or cereal #a slice of bread or a serving of cereal 7#a cup prepared or cup cooked7 ,butter or margarine #a level teaspoon ,milk #a glass--#h ounces ,coffee or tea ,cream #a tablespoon dinner ,lean meat1 fish1 or poultry #c ounces 7average serving7 ,vegetables#c cup ,group ,i and cup ,group ,,ii ,potato #a small ,butter or margarine #a level teaspoon ,milk #a glass--#h ounces ,fruit--raw1 or cooked or #a serving-- cup canned without sugar lunch or supper ,cottage cheese1 meat1 or cup of cheese1 #b ounces of eggs meat1 or #b eggs ,vegetables#c cup ,group ,i and cup ,group ,,ii ,bread #a slice ,butter or margarine #a level teaspoon ,milk #a glass--#h ounces ,fruit1 plain custard1 or cup of fruit or custard1 or plain cookies #b cookies ,vegetables are listed below in two groups1 according to their carbohydrate content4 ,those in ,group ,i have no more than #c percent carbohydrate1 and those in ,group ,,ii have no more than #i percent4 ,it is simpler to choose the vegetables according to the listings than to count the calories for each vegetable in the day's meals4 ,where the diets on pages #af-ag call for fruits1 these may be chosen from the lower-calorie fruits listed below4 vegetables ,,group ,i ,asparagus ,beet greens ,broccoli ,cabbage ,cauliflower ,celery ,chard ,chicory ,chinese ,cabbage ,cucumber ,endive ,escarole ,lettuce ,mushrooms ,mustard greens ,radishes ,sauerkraut ,spinach ,summer squash ,tomato ,juice ,tomatoes ,turnip tops ,watercress ,,group ,,ii ,artichokes ,beans1 green ,beans1 wax ,beets ,brussels sprouts ,carrots ,collards ,dandelion greens ,eggplant ,kale ,kohlrabi ,lambsquarters ,okra ,onions ,peppers ,pumpkin ,rutabagas ,squash1 winter ,turnips fruit ,apples ,apricots ,blackberries ,blueberries ,cherries ,cranberries ,currants ,gooseberries ,grapefruit ,grapefruit juice ,lemons ,limes ,loganberries ,melons ,cantaloupe ,casaba ,honeydew ,spanish ,watermelon ,oranges ,orange juice ,peaches ,pears ,pineapple ,pineapple juice ,plums ,raspberries ,rhubarb ,strawberries ,tangerines ,on ,keeping a ,record ,most people find it helpful to keep a record of their progress4 ,weight should be recorded once a week only4 ,to show progress accurately1 the same scales should be used at the same time of the day4 ,it is also helpful to make weekly notes of body measurements4 ,sometimes a person gets discouraged because1 after a period of satisfactory loss1 the scales show no drop for a week or more4 ,but during these periods body measurements often continue to decrease4 ,to know that another half inch has melted off the waistline is encouraging at such times4 ,it stiffens resistance to the common temptation of saying1 8,oh1 what's the use80 and stopping when success is in sight4 ,weight loss begins again if the diet is faithfully followed4 ,the most important record to keep carefully is a list of the foods eaten each day1 and the quantity4 ,such a list serves several purposes4 ,it can be checked against the essential foods to make sure there are no omissions4 ,it will help the doctor in adjusting a diet to slower or faster weight loss1 as the need may be4 ,it is useful as a reminder of slips and indiscretions in eating or drinking which must be checked4 ,it helps to keep a person convinced about the number of calories he is really taking in4 ,special ,problems ,on a reducing diet many people find themselves eating more vegetables1 raw fruits1 and salads than they did before4 ,most of them benefit from the change4 ,however1 anyone who has previously had signs of ulcers1 colitis1 or other digestive disturbances should tell his physician4 ,a person susceptible to such conditions may need to use raw fruits and vegetables sparingly1 substituting fruits stewed without sugar1 or perhaps using pureed vegetables4 ,constipation sometimes occurs when eating habits are changed suddenly4 ,it can often be corrected by drinking more water and by using green1 leafy vegetables more generously4 ,the substitution of stewed1 dried fruits for some fresh fruits may also help4 ,the amount must be watched1 because dried fruits are richer in calories than fresh fruits4 ,they are often eaten in greater quantity and cooked with sugar4 ,people who are on a diet and who eat in restaurants a great deal have a problem4 ,unless their budget runs to a daily steak diet1 a good cafeteria is often a better choice than other types of restaurants4 ,the foods are usually plainly cooked1 without much fat1 and can be chosen individually4 ,the chief problem is to develop the habit of passing by all the display of foods which must not be eaten4 ,the temptation to add something extra is sometimes greater than it is at home4 ,if lunch is the only meal which must be eaten out1 and there is no suitable eating place available1 the problem may be solved by taking lunch from home4 ,some suggestions for a day's menus1 including low-calorie lunches which can be carried to work or school1 are given on the opposite page4 ,,packed ,,lunch for #abjj ,calorie ,diet ,,breakfast cup fruit #a egg #a slice toast #a teaspoon butter #a glass milk ,clear coffee or tea ,,lunch ,sandwich3 #a slice bread #a teaspoon butter #a ounce lean meat #a hard cooked egg wedge of raw cabbage whole raw carrot fresh fruit #a glass milk ,,lunch ,sandwich3 #b thin slices bread #a ounce lean meat #a hard cooked egg #a teaspoon mayonnaise lettuce #b stalks celery #a small cucumber fresh fruit #a glass milk ,,lunch ,sandwich3 #b thin slices bread #b ounces chicken or meat chopped and mixed with #a tablespoon mayonnaise #a tablespoon chopped celery and a little chopped onion large fresh tomato green pepper fruit #a glass skim milk ,,dinner #c ounces meat1 fish1 or poultry cup vegetables from ,group ,i and ,group ,,ii #a glass skim milk cup fruit--fresh1 or cooked or canned without sugar ,,underweight ,,and ,,its ,,dangers ,anyone #bj percent or more below his best weight is considered underweight4 ,definite underweight is not desirable in young people who are still growing4 ,it may be a symptom of disease4 ,the glandular disorders so often erroneously blamed for overweight are much more likely to show themselves in loss of weight or inability to gain4 ,even when there is nothing wrong1 people whose weight is too far below normal are more likely to suffer from fatigue and poor physical endurance4 ,resistance to infection is often lowered4 ,tuberculosis strikes more often among adolescents and young people who are underweight than it does among those whose weight is closer to what it should be4 ,what ,causes ,underweight8 ,certain diseases and glandular disorders can cause underweight4 ,in healthy people1 however1 underweight comes from eating too little1 from poor eating habits1 from over-activity or too little rest1 and from worry or prolonged tension4 ,many people eat too little for much the same reasons which make others eat too much4 ,habit frequently plays a part4 ,meals are irregular in some families1 sometimes poorly prepared1 and eating is considered the least important of the day's activities4 ,it is not surprising if the children from such families grow up with an indifferent attitude toward food4 ,emotions may also play a part4 ,the feeling of being unloved1 dissatisfaction with personal relationships1 discontent over job1 money1 or social restrictions1 and other reasons of this kind cause some people to react with indifference to eating just as they cause others to overeat4 ,keen rivalry1 a wish to take part in everything1 or too great an absorption in school or social activities sometimes cause over-activity and underweight among adolescents4 ,how to ,gain ,weight ,as in overweight1 the first step is to see a physician and have a thorough physical examination4 ,it is important to find and correct anything which may be wrong4 ,efforts to gain may be useless unless this is done4 ,the same principles apply to gaining weight as to losing it1 but in reverse4 ,underweight people must take in more calories than they use1 so that there will be some left over to store as fat4 ,will power can be as great a factor in gaining weight successfully as it is in losing1 particularly for people who do not like many of the essential foods4 ,they must learn to say 8yes0 to enough of the right foods1 regardless of their wishes1 just as firmly as their fat friends need to say 8no0 to forbidden extras4 ,as in overweight1 it is important first to include the essential foods in the day's meals4 ,these foods are necessary for maximum health1 whether a person's weight is too high1 too low1 or just right4 ,some underweight individuals whose food choices have been poor may find that they are able to gain merely by making sure that they include these foods in their diet4 ,others need to study ways to add extra calories4 ,adding ,extra ,calories ,the simplest way is to eat more at each meal--extra bread and butter1 and second helpings of everything4 ,often1 however1 underweight people seem to have a small stomach capacity4 ,therefore1 additions of high-calorie foods which add little or no bulk are probably easier to take at first than trying to eat larger quantities4 ,such additions as cream on cereals and in beverages2 extra eggs in puddings1 salad dressings1 and drinks2 and butter or other fat used generously in salad dressings1 cooking and seasoning should add enough calories to enable most people to gain weight4 ,also1 provided they are added to regular meals and not used to replace them1 the high-calorie foods listed on page #ad should be used freely by anyone trying to gain weight4 ,if they do not interfere with eating enough at regular meals1 between-meal snacks also help4 ,so do extra milk and something to eat before going to bed4 ,saving ,energy ,the body uses fewer calories at rest than when active1 and least of all during sleep4 ,therefore1 any extra sleep or rest which an underweight person gets will help him to gain4 ,whatever energy can be saved during waking hours by riding instead of walking1 sitting instead of standing1 and relaxing as often as possible will add to the calories saved4 ,a healthy person who decides to gain weight1 and who sticks to his program of taking in more calories than he needs1 and of spending as few as possible in needless physical activity1 can be sure that sooner or later his efforts will meet with success4 ,,calorie ,,tables ,,food ,,measures#d ,,calories ,almonds #ab-ae #ajj ,apple butter #a tablespoon #dj ,apples1 baked #a large and #b tablespoons sugar #bjj fresh #a large #ajj ,applesauce1 sweetened cup #ajj ,apricots1 canned in sirup #c large halves and #b tablespoons juice #ajj dried #aj halves #ajj ,asparagus1 fresh or #e stalks #e inches long #ae canned ,avocado pear #d inches long #bfe ,bacon #b-c long slices cooked #ajj ,bacon fat #a tablespoon #ajj ,banana #a medium #f inches long #ajj ,beans1 canned with pork cup #acj dried cup cooked #ace lima1 fresh or canned cup #ajj snap1 fresh or canned cup #be ,beef corned #a slice #d inches by #a by #a #ajj dried #b thin slices #d by #e inches #ej hamburg steak #a patty 7#d to #e per pound7 #aej round1 lean #a medium slice 7#b ounces7 #ajj sirloin1 lean #a average slice 7#c ounces7 #aej tongue #b slices #c inches by #b by #ej ,beet greens cup cooked #cj ,beets1 fresh or canned #b beets #b inches in diameter #ej ,biscuits1 baking powder #b small #ajj ,blackberries1 fresh #a cup #ajj ,blueberries1 fresh #a cup #ij ,bologna #a slice #b inches by thick #ajj ,breads ,boston brown #a slice #c inches in diameter1 thick #ij corn 7#a egg7 #a #b-;inch square #abj cracked wheat #a slice average #hj dark rye #a slice inch thick #gj light rye #a slice inch thick #ge white1 enriched #a slice average #ge white1 enriched #a slice thin #ee whole wheat1 #fj #a slice average #gj whole wheat1 #ajj #a slice average #ge ,broccoli #c stalks #e inches long #ajj ,brownies #a piece #b inches by #b by #adj ,brussels sprouts #f sprouts inch in diameter #ej ,butter #a tablespoon #ie ,cabbage1 cooked cup #dj raw #a cup #be ,cake angel _/ of a large cake #aee chocolate or vanilla1 #a piece #b inches by #b by #a #ajj no icing chocolate or vanilla1 #a piece #b inches by #a by #a #ajj with icing cup cake with #a medium #bej chocolate icing ,cantaloupe of a #e-;inch melon #ej ,carrots #a carrot #d inches long #be ,cashew nuts #d-e #ajj ,cauliflower of a head #d inches in diameter #be ,caviar #a tablespoon #be ,celery #b stalks #ae ,cheese ,american cheddar #a cube #a inches square or three #aaj tablespoons grated cottage #e tablespoons #ajj cream #b tablespoons #ajj ,cherries1 sweet #ae large #ge ,chicken1 broiled medium broiler #ajj roast #a slice #d inches by #b by #ajj ,chinese cabbage #a cup raw #bj ,chocolate almond bar #a bar #e-;cent size #bjj fudge #a piece #a inch square by thick #ajj malted milk fountain size #dfj mints #a mint #a inches in diameter #ajj plain bar #a bar #e-;cent size #bdj sirup cup #aie unsweetened #a square #afb ,cider1 sweet #a cup #aad ,clams #f round #ajj ,cocoa1 half milk1 half #a cup #aej water ,cocoanut #c tablespoons dry #ajj ,cod liver oil #a tablespoon #ajj ,cod steak #a piece #c inches by #b by #a #ajj ,cola soft drinks #f-ounce bottle #ge ,collards cup cooked #ej ,cooking fats1 vegetable #a tablespoon #ajj ,corn cup #ej ,corn sirup #a tablespoon #ge ,cornflakes #a cup #hj ,cornmeal #a tablespoon uncooked #ce ,cornstarch pudding cup #bjj ,crackers graham #a square #dj peanut butter-cheese #a cracker #de sandwich round snack-type #a cracker #b inches in diameter #ae rye wafers #a wafer #be saltines #a cracker #b inches square #ae ,cranberry sauce cup #ajj ,cream light #b tablespoons #fe heavy #b tablespoons #abj whipped #c tablespoons #ajj ,cream-puff shells #a shell #he ,cucumber medium #aj ,custard1 boiled or baked cup #acj ,dates #d #ajj ,egg #a medium size #ge ,eggplant #c slices #d inches in diameter -inch #ej thick ,endive average serving #aj ,escarole average serving #aj ,figs1 dried #c small #ajj ,flour1 white or whole #a tablespoon unsifted #ce grain ,frankfurter #a sausage #ajj ,gelatin1 fruit flavored dry #c-ounce package #ccj ready to serve cup #he ,ginger ale #a cup #he ,gingerbread1 hot water #b-;inch square #bgj ,grapefruit juice1 #a cup #ajj unsweetened ,grape juice cup #hj ,grape nuts cup #ajj ,grapes1 ,american or ,tokay #a bunch--#bb average #ge seedless #a bunch--#cj average #ge ,griddle cakes #a cake #d inches in diameter #ge ,halibut #a piece #c inches by #a by #a #ajj ,ham1 lean #a slice #d inches by #d by #bfe ,hard sauce #a tablespoon #ajj ,hickory nuts #ab-ae #ajj ,hominy grits cup cooked #ajj ,honey #a tablespoon #ajj ,ice cream cup #bjj ,ice cream soda fountain size #cbe ,jellies and jams #a rounded tablespoon #ajj ,kale cup #ej ,lamb1 roast #a slice #c inches by #d by #ajj ,lard #a tablespoon #ajj ,lemon juice #a tablespoon #e ,lettuce #b large leaves #e ,liver #a slice #c inches by #c by #ajj ,liverwurst #a slice #c inches by thick #ajj ,lobster meat #a cup #aej ,macaroni cup cooked #ajj ,maple sirup #a tablespoon #gj ,margarine #a tablespoon #ajj ,marshmallows #a #bj ,milk buttermilk #a cup #he condensed #a tablespoons #ajj evaporated cup 7#a cup diluted7 #afj skim milk1 dried #b tablespoons #ajj skim milk1 fresh #a cup #he whole milk #a cup #afh yogurt1 plain #a cup #afj ,mints1 cream inch cube #e ,molasses #a tablespoon #gj ,muffins bran #a medium #ij #a egg #a medium #acj ,mushrooms #aj large #aj ,mustard greens cup cooked #ca ,noodles cup cooked #ajj ,oatmeal cup cooked #ajj ,oil 7corn1 cottonseed1 #a tablespoon #ajj olive1 and peanut7 ,okra #aj-ae pods #ej ,olives green #f medium #ej ripe #d-e medium #ej ,onions #c-d medium #ajj ,orange #a medium #hj juice #a cup #abe ,oysters #e medium #ajj ,parsnips #a parsnip #g inches long #ajj ,peaches canned in sirup #b large halves and #c tablespoons juice #ajj dried #d medium halves #ajj fresh #a medium #ej ,peanut butter #a tablespoon #ajj ,peanuts #aj #ej ,pears canned in sirup #c halves and #c tablespoons juice #ajj fresh #a medium #ej ,peas canned cup #fe fresh1 shelled cup #ajj ,pecans #f #ajj ,pepper1 green #a medium #bj ,pickles1 cucumber sour and dill #aj slices #b inches in diameter #aj sweet #a small #aj ,pies 7sectors from #i-;inch pies7 apple #c-;inch sector #bjj lemon meringue #c-;inch sector #cjj mincemeat #c-;inch sector #cjj pumpkin #c-;inch sector #bej ,pineapple canned1 unsweetened #a slice inch thick and #a tablespoon #ej juice fresh #a slice inch thick #ej juice1 unsweetened #a cup #ace ,plums canned #b medium and #a tablespoon juice #ej fresh #b medium #ej ,popcorn #a cups popped #ajj ,popovers #a popover #ajj ,pork chop1 lean #a medium #bjj ,potato chips #h-aj large #ajj ,potato salad with cup #bjj mayonnaise ,potatoes mashed cup #ajj sweet medium #ajj white #a medium #ajj ,prune juice cup #ajj ,prunes1 dried #d medium #ajj ,pumpkin cup #ej ,radishes #e #aj ,raisins cup #ij ,raspberries1 fresh #a cup #ij ,rhubarb1 stewed and cup #ajj sweetened ,rice cup cooked #ajj ,roll1 ,parker ,house #a medium #ajj ,rutabagas cup #cj ,salad dressing boiled #a tablespoon #be ,french #a tablespoon #ij mayonnaise #a tablespoon #ajj ,salmon1 canned cup #ajj ,sardines1 drained #e fish #c inches long #ajj ,sauerkraut cup #ae ,sherbet cup #abj ,soup1 condensed #aa-ounce can ,bouillon #be ,mushroom #cfj ,noodle #bij ,tomato #bcj ,vegetable #bjj ,spaghetti cup cooked #ajj ,spinach cup cooked #bj ,squash summer cup cooked #bj winter cup cooked #ej ,strawberries1 fresh #a cup #ij ,sugar brown #a tablespoon #ce granulated #a tablespoon #ej powdered #a tablespoon #dj ,sweetbreads #a pair medium-sized #bdj ,swiss chard cup leaves and stems #cj ,tangerines #a medium #fj ,tapioca1 uncooked #a tablespoon #ej ,tomato juice #a cup #fj ,tomatoes1 canned cup #be fresh #a medium #cj ,tuna fish1 canned cup drained #ajj ,turkey1 lean #a slice #d inches by #b by #ajj ,turnip #a turnip #a inches in diameter #be ,turnip greens cup cooked #cj ,veal1 roast #a slice #c inches by #c by #abj ,waffles #a waffle #f inches in diameter #bej ,walnuts #h #ajj ,watermelon #a slice #f inches in diameter #a #aij inches thick ,wheat flakes cup #ajj germ #a tablespoon #be shredded #a biscuit #ajj ,alcoholic ,beverages ,beer #h ounces #abj ,gin #a ounces #abj ,rum #a ounces #aej ,whiskey #a ounces #aej ,wines champagne #d ounces #abj port #a ounce #ec sherry #a ounce #ch table1 red or white #d ounces #hi-ie ,,footnotes #a,these tables are based on numerous ,medico-,actuarial studies of hundreds of thousands of insured men and women4 #b;,a calorie is a measure of the amount of heat 7energy7 which the body can get from a given amount of food4 #c,see page #ah for list of ,group ,i and ,,ii vegetables1 and for lower-calorie fruits4 #da cup equals #h ounces4 #c teaspoons equal #a tablespoon4 #d tablespoons equal cup4 ,transcriber's ,notes --,silently corrected a few typos4 --,retained publication information from the printed edition3 this e,book is public-domain in the country of publication4 --,in the text versions only1 text in italics is delimited by underscores4