,,ov]weight ,,& ,,und]weight ,,metropolitan ,,life ,,insurance ,,company ,,home ,,(fice3 ,,new ,,york ,pacific ,coa/ ,head ,(fice3 ,san ,francisco ,canadian ,head ,(fice3 ,ottawa ,,cont5ts ,,page ,:at ,is ,desirable ,weight8 #c ,ov]weight & ,its ,dang]s #e ,:at ,makes a ,p]son ,fat8 #e ,:y ,d ,p ,ov]eat8 #f ,h[ to ,lose ,weight #g ,! ,body's ,ne$ = ,food #h ,! ,body's ,ne$ = ,ex]cise #aa ,:at ,ab\t ,%ort ,cuts8 #ab ,h[ ,_m ,calories8 #ac ,on ,keep+ a ,record #ai ,special ,problems #ai ,und]weight & ,its ,dang]s #bb ,:at ,causes ,und]weight8 #bb ,h[ to ,ga9 ,weight #bc ,add+ ,extra ,calories #bd ,sav+ ,en]gy #bd ,calorie ,tables #be ,edition ( ,janu>y #aiec ,,copyright #aiej1 ,,metropolitan ,,life ,,insurance ,,company4 ,p4,f4,m4--,,pr9t$ ,,9 ,u4,s4,a4--7u7 #chj ,l4 ,w4 7,edition ,jan4 #aiec7 ,illu/ration3 ,,ov]weight & ,,und]weight ,:at ,is ,desirable ,weight8 ,desirable weight is a v individual ?+4 ,x may be describ$ z ! weight at :i* a p]son bo? looks & feels 8 be/4 ,height1 bone /ructure1 & muscul> developm5t mu/ all be tak5 into acc\nt4 ,because no two p are alike1 weight tables _c %[ ) complete accuracy exactly :at e individual %\ld weigh4 ,! tables %[n "h are giv5 z a guide r ?an z a rigid /&>d to :i* ev]yone %\ld con=m4 ,!y %[ desirable weights = m5 & wom5 at age #be & ov]4 ,aft] a p]son is full gr[n & has rea*$ 8 be/ weight1 he %\ld n ga9 or lose mu* = ! re/ ( 8 life4 ,x us$ to be consid]$ inevitable & normal = p to get heavi] t[>d middle age4 ,we "k n[ t x is n a normal "p ( gett+ old]1 n heal?y1 & n necess>y4 ,life is mu* easi] 9 _m ways = p :o are n too fat or too ?94 ,!y usually feel & look bett]4 ,!y are apt to live long]4 ,!y are less likely to suff] f backa*es1 foot tr\bles1 con/ant fatigue1 & a ho/ ( daily discom=ts4 ,!y h m fun buy+ clo!s4 ,normal weight is wor? any ef=t x takes to rea* & keep--wor? x 9 t]ms ( ev]yday com=t & ( a heal?i]1 long] life4 ,,desirable ,,weights ,,= ,,m5 ,,& ,,wom5 ,,( ,,ages #be ,,& ,,ov]#a ,weight 9 ,p\nds ,accord+ to ,frame 7z ,ord9>ily ,dress$7 m5 ,,height ,,small ,,frame ,,m$ium ,,frame ,,l>ge ,,frame 7) %oes on7 ,feet ,in*es #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 wom5 ,,height ,,small ,,frame ,,m$ium ,,frame ,,l>ge ,,frame 7) %oes on7 ,feet ,in*es #d #aa #ajd-aaa #aaj-aah #aag-abg #e #j #aje-aac #aab-abj #aai-abi #e #a #ajg-aae #aad-abb #aba-aca #e #b #aaj-aah #aag-abe #abd-ace #e #c #aac-aba #abj-abh #abg-ach #e #d #aaf-abe #abd-acb #aca-adb #e #e #aai-abh #abg-ace #acc-ade #e #f #abc-acb #acj-adj #ach-aej #e #g #abf-acf #acd-add #adb-aed #e #h #abi-aci #acg-adg #ade-aeh #e #i #acc-adc #ada-aea #adi-afb #e #aj #acf-adg #ade-aee #aeb-aff #e #aa #aci-aej #adh-aeh #aee-afi ,,ov]weight ,,& ,,its ,,dang]s ,anyone :o is #ae or m p\nds heavi] ?an 8 desirable weight is consid]$ ov]weight4 ,= ^? /ill 9 _! #bj's or y\ng] a little extra weight does no h>m4 ,= p ov] #cj x is n good4 ,ov]weight is a dang] signal1 p>ticul>ly = ^? ov] #dj4 ,/udies ( life insurance figures %[ t ov]weight p develop diabetes1 he>t disease1 high blood pressure1 & o!r life-%ort5+ conditions e>li]1 & are apt to die y\ng]1 ?an p ^: weight is normal4 ,!y are poor surgical risks & h less resi/ance to infection4 ,/\t wom5 are m likely to develop complications 9 pregnancy4 ,:at ,makes a ,p]son ,fat8 ,mo/ p are fat simply because !y eat too mu*4 ,?is does n necess>ily mean t !y /uff !mselves ) l>ge quantities ( food4 ,x does mean t !y take 9 m calories#b ?an _! bodies c use4 ,?is is (t5 surpris+ly easy to d1 p>ticul>ly = a p]son :o has poor eat+ habits4 ,"s p blame _! ov]weight on metabolism 7! rate at :i* _! bodies use en]gy7 & on ! gl&s :i* regulate metabolism4 ,9 a v few cases1 poorly function+ gl&s may contribute to ov]weight4 ,ev5 !n1 ! ov]weight pati5t :o is "u a physician's treatm5t = gl&ul> disord]s is able to lose weight :5 8 food intake is regulat$4 ,:at _m p d n realize1 h[ev]1 is t ! body's en]gy requirem5ts usually *ange aft] age #cj or #dj4 ,z a p]son gets old]1 metabolism sl[s d[n1 & few] calories are ne$$ to ma9ta9 weight4 ,! tr\ble is t eat+ habits usually /ay exactly ! same1 :ile physical activity (t5 decreases4 ,h]$ity is (t5 claim$ z a cause ( ov]weight4 ,c>eful /udies d n be> ?is out4 ,h]$ity does det]m9e ! type ( body build a p]son has1 b :5 p f ov]weight families *ange _! eat+ habits x has be5 prov$ t !y1 too1 c lose weight4 ,actually1 mo/ ov]weight p readily admit t _! excess p\ndage comes f ov]eat+4 ,!y say !y j don't seem to be able to /op4 ,kn[+ :y a ?+ is h>d to d sometimes makes x easi] to *ange4 ,:y ,d ,p ,ov]eat8 ,_m p eat m ?an !y ne$ = reasons t h little to d ) hung]4 ,habit is "o ( !m4 ,eat+ habits are set 9 patt]ns :i* h (t5 be5 foll[$ = ye>s4 ,su* patt]ns are n always easy to *ange1 b ) p]si/5ce & det]m9ation !y c be alt]$4 ,"s p develop ! habit ( ov]eat+ because good food & pl5ty ( x is a family tradition4 ,"s fall into ! habit because ( sociability4 ,!y eat m frequ5tly & s consume great] am\nts ( food ?an !y ne$4 ,"s p consid] food z a symbol ( success or social /&+1 & s eat+ ri* food & too mu* ( x becomes a cu/om4 ,n infrequ5tly ! habit is e/abli%$ 9 pregnancy1 9 convalesc5ce f "s illness1 or 9 o!r situations :5 extra food may be requir$4 ,o!r common reasons h _! roots 9 ! emotions4 ,"s p eat con/antly because !y are bor$1 & eat+ is some?+ pleasant to d4 ,o!rs because !y are lonely1 or feel unlov$1 or suff] f discont5t ab\t money1 job1 family relation%ips1 or social /&+4 ,p :o ov]eat = su* reasons usually f9d x necess>y to d some?+ ab\t _! emotional problems be=e !y are able to tackle _! eat+ habits successfully4 ,h[ to ,lose ,weight ,physical condition1 degree ( ov]weight1 & individual liv+ habits mu/ all be c>efully evaluat$ be=e an effective1 safe r$uc+ plan c be work$ out4 ,no "o c d all ?is = himself4 ,only a physician has ! necess>y skill & equipm5t to decide h[ mu*1 h[ fa/1 & ) :at treatm5t a p]son %\ld lose weight4 ,:at b5efits "o may h>m ano!r4 ,!re=e1 a r$uc+ program %\ld be und]tak5 only "u m$ical sup]vision4 ,anyone :o really wants to get rid ( excess p\ndage c d x4 ,lots ( p h1 ) det]m9ation & p]si/5ce4 ,desire & w p[] are 8mu/s0 9 any r$uc+ program4 ,ev]yone kn[s t self-d5ial is n easy & t *ang+ long-e/abli%$ habits taxes ! /ronge/ w4 ,!re=e1 a p]son :o is try+ to d ?is difficult job des]ves ! help & support ( 8 family & fri5ds4 ,few p are able to p]si/ 9 any c\rse ( action 9 ! face ( commis]ation1 indiff]5ce1 ridicule1 or opposition f ^? !y love & respect4 ,to be wor? any?+1 a loss ( weight mu/ be p]man5t4 ,!re=e1 anyone :o wants to b5efit f a weight-r$uction program mu/ make up 8 m9d t he is *ang+ 8 eat+ habits = life4 ,go+ back to old patt]ns w only pile up ! p\nds all ov] aga94 ,unless ?is fact is accept$1 r$uc+ ef=ts w probably be wa/$4 ,! ,body's ,ne$ = ,food ,awake or asleep1 ! body ne$s en]gy = e brea?1 e he>tbeat1 e activity ( liv+4 ,food supplies ?is en]gy :i* is measur$ 9 units call$ calories4 ,:5 a p]son eats only en\gh to supply ! en]gy he uses1 8 weight /ays ! same4 ,if he takes 9 m calories ?an he ne$s1 ! excess is /or$ z fat4 ,if 8 food adds up to few] calories ?an he ne$s1 8 body takes ! extra en]gy out ( its /oreh\se ( fat1 & a loss 9 weight occurs4 ,r$uc+ diets are bas$ on ?is simple pr9ciple3 tak+ 9 few] calories ?an ne$$ to =ce ! body to use its /or$ fat4 ,foods v>y 9 ! numb] ( calories !y conta94 ,z mo/ p "k1 fats ( all k9ds h ! mo/ calories4 ,"o tablespoon ( butt]1 = example1 has 9 x ab\t z _m calories z a good slice ( lean roa/ beef1 or a cup ( beets1 or a qu>t] ( a p\nd ( cod /eak4 ,sug>s1 alcohol1 & />*es are ! next ri*e/ s\rce ( calories4 ,/>*es include c]eals1 fl\r & ev]y?+ made ) fl\r1 potatoes1 peas1 beans1 & corn4 ,:5 calories mu/ be cut d[n to make ! body use /or$ fat1 alcoholic dr9ks & foods ri* 9 fats1 sug>s1 & />*es are ! fir/ to be re/rict$4 ,h[ev]1 no "o c lose weight safely by c\nt+ calories alone4 ,9 ! #aibj's1 :5 a slim1 boyi% figure 0 9 /yle1 _m girls & wom5 made !mselves s]i\sly ill by r$uc+ _! weight )\t reg>d to ! k9ds ( food !y ate4 ,= good heal?1 food mu/ supply ev]yone--"y & old alike--) m ?an calories4 ,! body is con/antly repair+ & r5ew+ itself4 ,new cells are always gr[+ to replace ^? worn out 9 do+ _! "w4 ,9 babies1 *ildr51 & "y p1 cell-mak+ is go+ on at top spe$1 because actual gr[? is tak+ place4 ,z 9 any build+ process1 ! "r mat]ials are ne$$4 ,! body's mo/ ess5tial build+ & ma9t5ance mat]ials are f\nd 9 prote9s4 ,foods ri*e/ 9 prote9s include milk1 meat1 fi%1 p\ltry1 eggs1 & *eese4 ,two o!r elem5ts necess>y = heal? are vitam9s & m9]als4 ,"s ( ^! are f\nd 9 ! same foods :i* are ri* 9 prote94 ,o!rs are f\nd 9 gra9 products1 fruits1 vegetables1 & fats4 ,to insure a well-balanc$ diet1 made up ( ! protective foods conta9+ en\gh prote9s1 vitam9s1 & m9]als1 ev]yone %\ld h daily3 ,milk--#b or m glasses = adults4 #d or m = *ildr5 & expectant & nurs+ mo!rs4 ,vegetables--#b or m s]v+s1 gre5 or yell[4 ,fruits--#b s]v+s1 #a a citrus fruit or tomato4 ,eggs--#a2 at lea/ #c to #e a week4 ,meat1 fi%1 p\ltry1 or *eese--#a or m s]v+s 7dri$ legumes may be sub/itut$ occasionally74 ,c]eal & ,bread--#b s]v+s1 :ole-gra9 or enri*$4 ,fats--#a to #c tablespoons4 7,9 r$uc+ diets1 "s ( ! fat all[ance may be 9 ! cream 9 :ole milk47 ,p :o are n ov]weight c add :at !y l to ?is li/ 9 ! way ( o!r foods & second help+s1 to make up _! caloric requirem5ts4 ,p :o want to lose weight c add little or no?+4 ,t is ! only real diff]5ce betwe5 a well-balanc$ normal diet & a well-balanc$ r$uc+ diet4 ,because ?is diff]5ce (t5 means re/rictions on cakes1 pa/ries1 extra butt]1 ri* sauces1 cocktails1 be]1 s(t dr9ks1 & o!r high-calorie favorites1 x is a h>d "o = _m p to accept4 ,nev]!less1 x mu/ be accept$ by ev]yone :o wants to lose weight4 ,few p claim t ! fir/ days on a r$uc+ diet are happy ones4 ,"s individuals f9d x easi] to adju/ ?an o!rs1 b all agree t ! p]iod ( discom=t does n la/ too long if !y p]sev]e4 ,!y also claim t a wond]ful feel+ ( physical vigor & lib]ation foll[s z !y lose weight4 ,! ability to b5d d[n aga9 ) ease1 ! disappe>ance ( unsightly bulges1 & ! pleasure ( buy+ small] sizes 9 clo!s are among ! ?+s :i* amply comp5sate = any e>ly discom=t4 ,! ,body's ,ne$ = ,ex]cise ,e heal?y p]son ne$s "s ex]cise4 ,daily physical ex]tion is good = muscle tone & circulation4 ,x also helps to relieve ! t5sion _m p pile up 9 ! c\rse ( a day's "w4 ,regul> ex]cise1 if n c>ri$ to ! po9t ( increas+ hung]1 c help 9 a r$uc+ program1 because ! m active a p]son is1 ! m calories he ne$s to burn4 ,b = ! ov]weight individual1 ex]cise c nev] replace eat+ less4 ,a p]son w\ld h to walk ab\t five miles to use up ! calories 9 "o *ocolate sundae4 ,he w\ld h to saw wood = an h\r or s to (fset a piece ( apple pie1 or walk ab\t a mile to "w (f two graham crack]s4 ,obvi\sly1 x is simpl] to avoid eat+ ! sundae1 ! pie1 or ! crack]s ?an to try to ex]cise !m (f4 ,! decision ab\t ex]cis+ :ile los+ weight %\ld be left to ! physician sup]vis+ ! r$uc+ program4 ,! k9d & am\nt ( extra physical activity :i* he advises w dep5d on age1 physical condition1 & previ\s habits4 ,= *ildr5 & "y pati5ts he w probably advise lots ( ex]cise & active sports4 ,= old] p he may n prescribe any?+ m /r5u\s ?an walk+4 ,= p ) he>t or circulatory conditions1 he may caution aga9/ any ex]cise4 ,! necessity = tailor+ ! treatm5t to ! individual 9 ?is way is "o ( ! reasons :y a r$uc+ program %\ld be und]tak5 only "u m$ical sup]vision4 ,:at ,ab\t ,%ort ,cuts8 ,no "o :o has tak5 on ! job ( los+ weight w say t ! self-d5ial involv$ is pleasant4 ,x is only natural to wond] if !re isn't an easi] way3 ,:at ab\t drugs1 /eam ba?s1 massage1 or o!r quick me?ods8 ,any drug :i* c increase ! body's rate ( burn+ calories en\gh to effect weight r$uction )\t diet+ is dang]\s4 ,"o drug1 releas$ 9 ! e>ly #aicj's )\t m$ical sanction1 8work$02 b x also caus$ deafness1 bl9dness1 & p>alysis be=e x 0 )drawn f ! m>ket4 ,ev5 if drugs are prescrib$ by a physician1 !y w be us$ 9 addition to--n 9 place (--a diet4 ,_m p wond] ab\t /eam ba?s & massage z a %ort cut4 ,/eam ba?s are (t5 a delusion4 ,! pr(use sweat+ :i* a /eam ba? induces is apt to cause a sudd5 drop 9 weight because ( wat] loss4 ,?ir/ soon makes ! av]age p]son replace ! lo/ wat]1 & 8 weight is usually exactly :at x 0 be=e4 ,sw$i% massage is a relax+ luxury = ^? :o c af=d x4 ,x is good = ! circulation1 & helps to keep tissues 9 firm condition4 ,h[ev]1 x w n take (f p\nds nor all[ additions to ! diet4 ,nobody likes to believe unpleasant tru?s4 ,!re=e1 ! se>* = %ort cuts goes on4 ,t5-day wond] diets2 special foods2 spot-r$uc+ gadgets--_m ( ^! fads are h>mless1 ?\gh exp5sive & ineffective4 ,"s sugge/1 9 small pr9t1 t special l[-calorie diets %\ld be foll[$1 ?us ackn[l$g+ ! disagreeable tru?--t !re is no way to r$uce safely )\t eat+ less4 ,x all boils d[n to ?is3 ,no easy way is safe2 no safe way is easy4 ,h[ ,_m ,calories8 ,9 plann+ ! day's food1 x %\ld be decid$ into :i* meals ! ess5tial foods w g1 & _! calories %\ld be comput$ fir/4 ,*oice may !n dictate ! selection ( ! foods to make up ! re/ ( ! day's all[ance4 ,all foods & mo/ bev]ages supply calories2 !re=e1 x is important to "k ! calorie cont5t ( ! usual portions ( diff]5t foods4 ,tables :i* li/ ! calories 9 common foods & bev]ages beg9 on page #be4 ,"o ( ! mo/ frequ5tly select$ diets = heal?y adults :o ne$ to r$uce is a ?ree-meal-a-day s*$ule all[+1 9 all1 #a1bjj calories4 ,"s p1 h[ev]1 _c lose weight satisfactorily on a #a1bjj-;calorie diet4 ,! doctor may cut _! daily calorie all[ance to #a1jjj if _! progress is too sl[1 or increase x to #a1ejj if !y are los+ too rapidly4 ,examples ( #a1jjj-1 #a1bjj-1 & #a1ejj-;calorie diets are giv5 on pages #af-ag4 ,diets :i* fall bel[ #a1jjj calories require v close m$ical sup]vision & are usually us$ only 9 cases :]e a rapid loss ( weight is requir$ = s]i\s conditions4 ,vitam9 & m9]al supplem5ts are (t5 prescrib$ = p on a r$uc+ diet1 especially if x all[s less ?an #a1bjj calories4 ,?is is to make d\bly sure t ! body gets all ! vitam9s & m9]als x ne$s4 ,! use ( su* supplem5ts is nev] int5d$ to take ! place ( eat+ ! ess5tial foods4 ,"s p1 :5 !y fir/ see _! r$uc+ diet1 are firmly conv9c$ t !y h nev] eat5 z mu* z _! pres5t diet all[s !m to4 ,!y are judg+ ! caloric value ( _! food by its looks4 ,! calories hidd5 9 butt]1 sug>1 & cream us$ = cook+ & 9 bev]ages are invisible4 ,un=tunately1 x is easy to make a #a1jjj-;calorie diet1 = example1 add up to ab\t #b1jjj m]ely by add+ #d tablespoons ( butt] to ! vegetables1 sug> & cream to #c cups ( c(fee or tea1 a tablespoon ( ,fr5* dress+ on ! salad1 & sub/itut+ #c halves ( cann$ pea*es ) sirup = ! cup ( fre% fruit at lun*4 ,few p /op to ?9k t _! hidd5 calories may be 9 ! cocktail1 ! glass ( be]1 or ! soda pop :i* !y love4 ,liquids g d[n s quickly & easily t x is (t5 h>d to realize t !y c contribute to ov]weight4 ,a glance at ! calorie tables on pages #be -#cb w %[ :y !y are to be avoid$ by anyone :o is try+ to lose weight4 ,"s p]fectly good foods :i* add extra calories to a diet are3 ,cake--especially ) ic+ ,cookies ,cream ,c&y ,salad oil ,fatty meat ,fri$ foods ,nuts ,olives ,*ocolate ,coconut ,m butt] ?an is all[$ on ! diet ,gravy ,pa/ries ,avocados ,jelly & jam ,honey ,m>malade ,sirups ,sug> ,pudd+s ,sweet5$ bev]ages ,rememb] #a4 ,to h #a p9ts ( milk e day4 #b4 ,to cut ! visible fat f meat4 #c4 ,to eat a salad or raw vegetable e day if possible4 #d4 ,to eat a gre51 leafy1 or yell[ vegetable e day4 #e4 ,to h a s]v+ ( citrus fruit1 tomato1 cantal\pe1 /rawb]ries1 or raw cabbage e day4 #f4 ,to *oose ! bread or c]eal y use f enri*$1 :ole-gra91 or rye v>ieties4 ,,helpful ,,h9ts #a4 ,eat regul> meals at regul> times4 ,omitt+ a meal--p>ticul>ly breakfa/--is a /ra9 on ! body & a major cause ( fatigue4 #b4 ,eat all meals sl[ly & *ew well4 ,?is helps to make small] am\nts ( food m satisfy+4 #c4 ,nev] eat :5 emotionally upset or ov]tir$4 ,relax or re/ fir/4 #d4 ,wat* closely = hidd5 calories4 #e4 ,if dr9k+ cle> c(fee or tea is too mu* ( an ordeal1 add "s ( ! day's all[ance ( milk1 & use sac*>9 or ano!r noncaloric sweet5+ ag5t4 ,!y may also be us$ to sweet5 cook$ fruits4 #f4 ,/ay away f highly season$ foods4 ,!y /imulate ! appetite4 #g4 ,cle> tea1 c(fee1 or b\illon h no caloric values & may be us$ freely4 #h4 ,an av]age s]v+ ( meat is #c ounces4 ,two eggs or cup ( cottage *eese c be sub/itut$ = #b ounces ( meat4 #ajjj ,,calorie ,,diet breakfa/ ,fre% fruit or juice #a s]v+-- cup ,egg--cook$ )\t fat #a ,bread or c]eal #a slice ( bread or small s]v+ ( c]eal ,butt] or m>g>9e #a level teaspoon ,skim milk or butt]milk #a glass--#h ounces ,cle> c(fee or tea d9n] ,lean meat1 fi%1 or p\ltry #c ounces 7av]age s]v+7 ,vegetables#c cup ,gr\p ,i & cup ,gr\p ,,ii ,skim milk or butt]milk #a glass--#h ounces ,fruit--raw1 or cook$ or #a s]v+-- cup cann$ )\t sug> lun* or supp] ,cottage *eese1 meat1 or cup ( *eese1 #b ounces ( eggs meat1 or #b eggs ,vegetables#c cup ,gr\p ,i & cup ,gr\p ,,ii ,skim milk or butt]milk #a glass--#h ounces ,fruit--raw1 or cook$ or #a s]v+-- cup cann$ )\t sug> #abjj ,,calorie ,,diet breakfa/ ,fre% fruit or juice #a s]v+-- cup ,egg--cook$ )\t fat #a ,bread or c]eal #a slice ( bread or small s]v+ ( c]eal ,butt] or m>g>9e #a level teaspoon ,milk #a glass--#h ounces ,cle> c(fee or tea d9n] ,lean meat1 fi%1 or p\ltry #c ounces 7av]age s]v+7 ,vegetables#c cup ,gr\p ,i ,potato or bread #a small potato or #a slice ( bread ,butt] or m>g>9e #a level teaspoon ,milk #a glass--#h ounces ,fruit--raw1 or cook$ or #a s]v+-- cup cann$ )\t sug> lun* or supp] ,cottage *eese1 meat1 or cup ( *eese1 #b ounces ( eggs meat1 or #b eggs ,vegetables#c cup raw ,gr\p ,i & cup ,gr\p ,,ii ,milk #a glass--#h ounces ,fruit--raw1 or cook$ or #a s]v+-- cup cann$ )\t sug> #aejj ,,calorie ,,diet breakfa/ ,fre% fruit ( juice #a s]v+-- cup ,egg--cook$ )\t fat #a ,bread or c]eal #a slice ( bread or a s]v+ ( c]eal 7#a cup prep>$ or cup cook$7 ,butt] or m>g>9e #a level teaspoon ,milk #a glass--#h ounces ,c(fee or tea ,cream #a tablespoon d9n] ,lean meat1 fi%1 or p\ltry #c ounces 7av]age s]v+7 ,vegetables#c cup ,gr\p ,i & cup ,gr\p ,,ii ,potato #a small ,butt] or m>g>9e #a level teaspoon ,milk #a glass--#h ounces ,fruit--raw1 or cook$ or #a s]v+-- cup cann$ )\t sug> lun* or supp] ,cottage *eese1 meat1 or cup ( *eese1 #b ounces ( eggs meat1 or #b eggs ,vegetables#c cup ,gr\p ,i & cup ,gr\p ,,ii ,bread #a slice ,butt] or m>g>9e #a level teaspoon ,milk #a glass--#h ounces ,fruit1 pla9 cu/>d1 or cup ( fruit or cu/>d1 or pla9 cookies #b cookies ,vegetables are li/$ bel[ 9 two gr\ps1 accord+ to _! c>bohydrate cont5t4 ,^? 9 ,gr\p ,i h no m ?an #c p]c5t c>bohydrate1 & ^? 9 ,gr\p ,,ii h no m ?an #i p]c5t4 ,x is simpl] to *oose ! vegetables accord+ to ! li/+s ?an to c\nt ! calories = ea* vegetable 9 ! day's meals4 ,:]e ! diets on pages #af-ag call = fruits1 ^! may be *os5 f ! l[]-calorie fruits li/$ bel[4 vegetables ,,gr\p ,i ,asp>agus ,beet gre5s ,broccoli ,cabbage ,caulifl[] ,cel]y ,*>d ,*icory ,*9ese ,cabbage ,cucumb] ,endive ,esc>ole ,lettuce ,mu%rooms ,mu/>d gre5s ,radi%es ,sau]kraut ,sp9a* ,summ] squa% ,tomato ,juice ,tomatoes ,turnip tops ,wat]cress ,,gr\p ,,ii ,arti*okes ,beans1 gre5 ,beans1 wax ,beets ,brussels spr\ts ,c>rots ,coll>ds ,d&elion gre5s ,eggplant ,kale ,kohlrabi ,lambsqu>t]s ,okra ,onions ,pepp]s ,pumpk9 ,rutabagas ,squa%1 w9t] ,turnips fruit ,apples ,apricots ,blackb]ries ,blueb]ries ,*]ries ,cranb]ries ,currants ,gooseb]ries ,grapefruit ,grapefruit juice ,lemons ,limes ,loganb]ries ,melons ,cantal\pe ,casaba ,honeydew ,spani% ,wat]melon ,oranges ,orange juice ,pea*es ,pe>s ,p9eapple ,p9eapple juice ,plums ,raspb]ries ,rhub>b ,/rawb]ries ,tang]9es ,on ,keep+ a ,record ,mo/ p f9d x helpful to keep a record ( _! progress4 ,weight %\ld be record$ once a week only4 ,to %[ progress accurately1 ! same scales %\ld be us$ at ! same "t ( ! day4 ,x is also helpful to make weekly notes ( body measurem5ts4 ,sometimes a p]son gets disc\rag$ because1 aft] a p]iod ( satisfactory loss1 ! scales %[ no drop = a week or m4 ,b dur+ ^! p]iods body measurem5ts (t5 cont9ue to decrease4 ,to "k t ano!r half in* has melt$ (f ! wai/l9e is enc\rag+ at su* times4 ,x /iff5s resi/ance to ! common temptation ( say+1 8,oh1 :at's ! use80 & /opp+ :5 success is 9 sight4 ,weight loss beg9s aga9 if ! diet is fai?fully foll[$4 ,! mo/ important record to keep c>efully is a li/ ( ! foods eat5 ea* day1 & ! quantity4 ,su* a li/ s]ves sev]al purposes4 ,x c be *eck$ aga9/ ! ess5tial foods to make sure !re are no omissions4 ,x w help ! doctor 9 adju/+ a diet to sl[] or fa/] weight loss1 z ! ne$ may be4 ,x is useful z a rem9d] ( slips & indiscretions 9 eat+ or dr9k+ :i* mu/ be *eck$4 ,x helps to keep a p]son conv9c$ ab\t ! numb] ( calories he is really tak+ 94 ,special ,problems ,on a r$uc+ diet _m p f9d !mselves eat+ m vegetables1 raw fruits1 & salads ?an !y did be=e4 ,mo/ ( !m b5efit f ! *ange4 ,h[ev]1 anyone :o has previ\sly _h signs ( ulc]s1 colitis1 or o!r dige/ive di/urbances %\ld tell 8 physician4 ,a p]son susceptible to su* conditions may ne$ to use raw fruits & vegetables sp>+ly1 sub/itut+ fruits /ew$ )\t sug>1 or p]haps us+ pure$ vegetables4 ,con/ipation sometimes occurs :5 eat+ habits are *ang$ sudd5ly4 ,x c (t5 be correct$ by dr9k+ m wat] & by us+ gre51 leafy vegetables m g5]\sly4 ,! sub/itution ( /ew$1 dri$ fruits = "s fre% fruits may also help4 ,! am\nt mu/ be wat*$1 because dri$ fruits are ri*] 9 calories ?an fre% fruits4 ,!y are (t5 eat5 9 great] quantity & cook$ ) sug>4 ,p :o are on a diet & :o eat 9 re/aurants a great deal h a problem4 ,unless _! budget runs to a daily /eak diet1 a good cafet]ia is (t5 a bett] *oice ?an o!r types ( re/aurants4 ,! foods are usually pla9ly cook$1 )\t mu* fat1 & c be *os5 individually4 ,! *ief problem is to develop ! habit ( pass+ by all ! display ( foods :i* mu/ n be eat54 ,! temptation to add some?+ extra is sometimes great] ?an x is at home4 ,if lun* is ! only meal :i* mu/ be eat5 out1 & !re is no suitable eat+ place available1 ! problem may be solv$ by tak+ lun* f home4 ,"s sugge/ions = a day's m5us1 includ+ l[-calorie lun*es :i* c be c>ri$ to "w or s*ool1 are giv5 on ! opposite page4 ,,pack$ ,,lun* = #abjj ,calorie ,diet ,,breakfa/ cup fruit #a egg #a slice toa/ #a teaspoon butt] #a glass milk ,cle> c(fee or tea ,,lun* ,s&wi*3 #a slice bread #a teaspoon butt] #a ounce lean meat #a h>d cook$ egg w$ge ( raw cabbage :ole raw c>rot fre% fruit #a glass milk ,,lun* ,s&wi*3 #b ?9 slices bread #a ounce lean meat #a h>d cook$ egg #a teaspoon mayonnaise lettuce #b /alks cel]y #a small cucumb] fre% fruit #a glass milk ,,lun* ,s&wi*3 #b ?9 slices bread #b ounces *ick5 or meat *opp$ & mix$ ) #a tablespoon mayonnaise #a tablespoon *opp$ cel]y & a little *opp$ onion l>ge fre% tomato gre5 pepp] fruit #a glass skim milk ,,d9n] #c ounces meat1 fi%1 or p\ltry cup vegetables f ,gr\p ,i & ,gr\p ,,ii #a glass skim milk cup fruit--fre%1 or cook$ or cann$ )\t sug> ,,und]weight ,,& ,,its ,,dang]s ,anyone #bj p]c5t or m bel[ 8 be/ weight is consid]$ und]weight4 ,def9ite und]weight is n desirable 9 "y p :o are /ill gr[+4 ,x may be a symptom ( disease4 ,! gl&ul> disord]s s (t5 errone\sly blam$ = ov]weight are mu* m likely to %[ !mselves 9 loss ( weight or inability to ga94 ,ev5 :5 !re is no?+ wrong1 p ^: weight is too f> bel[ normal are m likely to suff] f fatigue & poor physical endurance4 ,resi/ance to infection is (t5 l[]$4 ,tub]culosis /rikes m (t5 among adolesc5ts & "y p :o are und]weight ?an x does among ^? ^: weight is clos] to :at x %\ld be4 ,:at ,causes ,und]weight8 ,c]ta9 diseases & gl&ul> disord]s c cause und]weight4 ,9 heal?y p1 h[ev]1 und]weight comes f eat+ too little1 f poor eat+ habits1 f ov]-activity or too little re/1 & f worry or prolong$ t5sion4 ,_m p eat too little = mu* ! same reasons :i* make o!rs eat too mu*4 ,habit frequ5tly plays a "p4 ,meals are irregul> 9 "s families1 sometimes poorly prep>$1 & eat+ is consid]$ ! lea/ important ( ! day's activities4 ,x is n surpris+ if ! *ildr5 f su* families gr[ up ) an indiff]5t attitude t[>d food4 ,emotions may also play a "p4 ,! feel+ ( be+ unlov$1 dissatisfaction ) p]sonal relation%ips1 discont5t ov] job1 money1 or social re/rictions1 & o!r reasons ( ?is k9d cause "s p to react ) indiff]5ce to eat+ j z !y cause o!rs to ov]eat4 ,ke5 rivalry1 a wi% to take "p 9 ev]y?+1 or too great an absorption 9 s*ool or social activities sometimes cause ov]-activity & und]weight among adolesc5ts4 ,h[ to ,ga9 ,weight ,z 9 ov]weight1 ! fir/ /ep is to see a physician & h a ?or\gh physical exam9ation4 ,x is important to f9d & correct any?+ :i* may be wrong4 ,ef=ts to ga9 may be useless unless ?is is done4 ,! same pr9ciples apply to ga9+ weight z to los+ x1 b 9 rev]se4 ,und]weight p mu/ take 9 m calories ?an !y use1 s t !re w be "s left ov] to /ore z fat4 ,w p[] c be z great a factor 9 ga9+ weight successfully z x is 9 los+1 p>ticul>ly = p :o d n l _m ( ! ess5tial foods4 ,!y mu/ le>n to say 8yes0 to en\gh ( ! "r foods1 reg>dless ( _! wi%es1 j z firmly z _! fat fri5ds ne$ to say 8no0 to =bidd5 extras4 ,z 9 ov]weight1 x is important fir/ to include ! ess5tial foods 9 ! day's meals4 ,^! foods are necess>y = maximum heal?1 :e!r a p]son's weight is too high1 too l[1 or j "r4 ,"s und]weight individuals ^: food *oices h be5 poor may f9d t !y are able to ga9 m]ely by mak+ sure t !y include ^! foods 9 _! diet4 ,o!rs ne$ to /udy ways to add extra calories4 ,add+ ,extra ,calories ,! simple/ way is to eat m at ea* meal--extra bread & butt]1 & second help+s ( ev]y?+4 ,(t51 h[ev]1 und]weight p seem to h a small /oma* capacity4 ,!re=e1 additions ( high-calorie foods :i* add little or no bulk are probably easi] to take at fir/ ?an try+ to eat l>g] quantities4 ,su* additions z cream on c]eals & 9 bev]ages2 extra eggs 9 pudd+s1 salad dress+s1 & dr9ks2 & butt] or o!r fat us$ g5]\sly 9 salad dress+s1 cook+ & season+ %\ld add en\gh calories to enable mo/ p to ga9 weight4 ,also1 provid$ !y are add$ to regul> meals & n us$ to replace !m1 ! high-calorie foods li/$ on page #ad %\ld be us$ freely by anyone try+ to ga9 weight4 ,if !y d n int]f]e ) eat+ en\gh at regul> meals1 betwe5-meal snacks also help4 ,s d extra milk & some?+ to eat be=e go+ to b$4 ,sav+ ,en]gy ,! body uses few] calories at re/ ?an :5 active1 & lea/ ( all dur+ sleep4 ,!re=e1 any extra sleep or re/ :i* an und]weight p]son gets w help him to ga94 ,:atev] en]gy c be sav$ dur+ wak+ h\rs by rid+ in/ead ( walk+1 sitt+ in/ead ( /&+1 & relax+ z (t5 z possible w add to ! calories sav$4 ,a heal?y p]son :o decides to ga9 weight1 & :o /icks to 8 program ( tak+ 9 m calories ?an he ne$s1 & ( sp5d+ z few z possible 9 ne$less physical activity1 c be sure t soon] or lat] 8 ef=ts w meet ) success4 ,,calorie ,,tables ,,food ,,measures#d ,,calories ,almonds #ab-ae #ajj ,apple butt] #a tablespoon #dj ,apples1 bak$ #a l>ge & #b tablespoons sug> #bjj fre% #a l>ge #ajj ,applesauce1 sweet5$ cup #ajj ,apricots1 cann$ 9 sirup #c l>ge halves & #b tablespoons juice #ajj dri$ #aj halves #ajj ,asp>agus1 fre% or #e /alks #e in*es long #ae cann$ ,avocado pe> #d in*es long #bfe ,bacon #b-c long slices cook$ #ajj ,bacon fat #a tablespoon #ajj ,banana #a m$ium #f in*es long #ajj ,beans1 cann$ ) pork cup #acj dri$ cup cook$ #ace lima1 fre% or cann$ cup #ajj snap1 fre% or cann$ cup #be ,beef corn$ #a slice #d in*es by #a by #a #ajj dri$ #b ?9 slices #d by #e in*es #ej hamburg /eak #a patty 7#d to #e p] p\nd7 #aej r\nd1 lean #a m$ium slice 7#b ounces7 #ajj sirlo91 lean #a av]age slice 7#c ounces7 #aej tongue #b slices #c in*es by #b by #ej ,beet gre5s cup cook$ #cj ,beets1 fre% or cann$ #b beets #b in*es 9 diamet] #ej ,biscuits1 bak+ p[d] #b small #ajj ,blackb]ries1 fre% #a cup #ajj ,blueb]ries1 fre% #a cup #ij ,bologna #a slice #b in*es by ?ick #ajj ,breads ,bo/on br[n #a slice #c in*es 9 diamet]1 ?ick #ij corn 7#a egg7 #a #b-;in* squ>e #abj crack$ :eat #a slice av]age #hj d>k rye #a slice in* ?ick #gj light rye #a slice in* ?ick #ge :ite1 enri*$ #a slice av]age #ge :ite1 enri*$ #a slice ?9 #ee :ole :eat1 #fj #a slice av]age #gj :ole :eat1 #ajj #a slice av]age #ge ,broccoli #c /alks #e in*es long #ajj ,br[nies #a piece #b in*es by #b by #adj ,brussels spr\ts #f spr\ts in* 9 diamet] #ej ,butt] #a tablespoon #ie ,cabbage1 cook$ cup #dj raw #a cup #be ,cake angel _/ ( a l>ge cake #aee *ocolate or vanilla1 #a piece #b in*es by #b by #a #ajj no ic+ *ocolate or vanilla1 #a piece #b in*es by #a by #a #ajj ) ic+ cup cake ) #a m$ium #bej *ocolate ic+ ,cantal\pe ( a #e-;in* melon #ej ,c>rots #a c>rot #d in*es long #be ,ca%ew nuts #d-e #ajj ,caulifl[] ( a head #d in*es 9 diamet] #be ,cavi> #a tablespoon #be ,cel]y #b /alks #ae ,*eese ,am]ican *$d> #a cube #a in*es squ>e or ?ree #aaj tablespoons grat$ cottage #e tablespoons #ajj cream #b tablespoons #ajj ,*]ries1 sweet #ae l>ge #ge ,*ick51 broil$ m$ium broil] #ajj roa/ #a slice #d in*es by #b by #ajj ,*9ese cabbage #a cup raw #bj ,*ocolate almond b> #a b> #e-;c5t size #bjj fudge #a piece #a in* squ>e by ?ick #ajj malt$ milk f\nta9 size #dfj m9ts #a m9t #a in*es 9 diamet] #ajj pla9 b> #a b> #e-;c5t size #bdj sirup cup #aie unsweet5$ #a squ>e #afb ,cid]1 sweet #a cup #aad ,clams #f r\nd #ajj ,cocoa1 half milk1 half #a cup #aej wat] ,cocoanut #c tablespoons dry #ajj ,cod liv] oil #a tablespoon #ajj ,cod /eak #a piece #c in*es by #b by #a #ajj ,cola s(t dr9ks #f-ounce bottle #ge ,coll>ds cup cook$ #ej ,cook+ fats1 vegetable #a tablespoon #ajj ,corn cup #ej ,corn sirup #a tablespoon #ge ,cornflakes #a cup #hj ,cornmeal #a tablespoon uncook$ #ce ,corn/>* pudd+ cup #bjj ,crack]s graham #a squ>e #dj peanut butt]-*eese #a crack] #de s&wi* r\nd snack-type #a crack] #b in*es 9 diamet] #ae rye waf]s #a waf] #be salt9es #a crack] #b in*es squ>e #ae ,cranb]ry sauce cup #ajj ,cream light #b tablespoons #fe heavy #b tablespoons #abj :ipp$ #c tablespoons #ajj ,cream-puff %ells #a %ell #he ,cucumb] m$ium #aj ,cu/>d1 boil$ or bak$ cup #acj ,dates #d #ajj ,egg #a m$ium size #ge ,eggplant #c slices #d in*es 9 diamet] -in* #ej ?ick ,endive av]age s]v+ #aj ,esc>ole av]age s]v+ #aj ,figs1 dri$ #c small #ajj ,fl\r1 :ite or :ole #a tablespoon unsift$ #ce gra9 ,frankfurt] #a sausage #ajj ,gelat91 fruit flavor$ dry #c-ounce package #ccj ready to s]ve cup #he ,g+] ale #a cup #he ,g+]bread1 hot wat] #b-;in* squ>e #bgj ,grapefruit juice1 #a cup #ajj unsweet5$ ,grape juice cup #hj ,grape nuts cup #ajj ,grapes1 ,am]ican or ,tokay #a bun*--#bb av]age #ge se$less #a bun*--#cj av]age #ge ,griddle cakes #a cake #d in*es 9 diamet] #ge ,halibut #a piece #c in*es by #a by #a #ajj ,ham1 lean #a slice #d in*es by #d by #bfe ,h>d sauce #a tablespoon #ajj ,hickory nuts #ab-ae #ajj ,hom9y grits cup cook$ #ajj ,honey #a tablespoon #ajj ,ice cream cup #bjj ,ice cream soda f\nta9 size #cbe ,jellies & jams #a r\nd$ tablespoon #ajj ,kale cup #ej ,lamb1 roa/ #a slice #c in*es by #d by #ajj ,l>d #a tablespoon #ajj ,lemon juice #a tablespoon #e ,lettuce #b l>ge leaves #e ,liv] #a slice #c in*es by #c by #ajj ,liv]wur/ #a slice #c in*es by ?ick #ajj ,lob/] meat #a cup #aej ,mac>oni cup cook$ #ajj ,maple sirup #a tablespoon #gj ,m>g>9e #a tablespoon #ajj ,m>%mall[s #a #bj ,milk butt]milk #a cup #he cond5s$ #a tablespoons #ajj evaporat$ cup 7#a cup dilut$7 #afj skim milk1 dri$ #b tablespoons #ajj skim milk1 fre% #a cup #he :ole milk #a cup #afh yogurt1 pla9 #a cup #afj ,m9ts1 cream in* cube #e ,molasses #a tablespoon #gj ,muff9s bran #a m$ium #ij #a egg #a m$ium #acj ,mu%rooms #aj l>ge #aj ,mu/>d gre5s cup cook$ #ca ,noodles cup cook$ #ajj ,oatmeal cup cook$ #ajj ,oil 7corn1 cottonse$1 #a tablespoon #ajj olive1 & peanut7 ,okra #aj-ae pods #ej ,olives gre5 #f m$ium #ej ripe #d-e m$ium #ej ,onions #c-d m$ium #ajj ,orange #a m$ium #hj juice #a cup #abe ,oy/]s #e m$ium #ajj ,p>snips #a p>snip #g in*es long #ajj ,pea*es cann$ 9 sirup #b l>ge halves & #c tablespoons juice #ajj dri$ #d m$ium halves #ajj fre% #a m$ium #ej ,peanut butt] #a tablespoon #ajj ,peanuts #aj #ej ,pe>s cann$ 9 sirup #c halves & #c tablespoons juice #ajj fre% #a m$ium #ej ,peas cann$ cup #fe fre%1 %ell$ cup #ajj ,pecans #f #ajj ,pepp]1 gre5 #a m$ium #bj ,pickles1 cucumb] s\r & dill #aj slices #b in*es 9 diamet] #aj sweet #a small #aj ,pies 7sectors f #i-;in* pies7 apple #c-;in* sector #bjj lemon m]+ue #c-;in* sector #cjj m9cemeat #c-;in* sector #cjj pumpk9 #c-;in* sector #bej ,p9eapple cann$1 unsweet5$ #a slice in* ?ick & #a tablespoon #ej juice fre% #a slice in* ?ick #ej juice1 unsweet5$ #a cup #ace ,plums cann$ #b m$ium & #a tablespoon juice #ej fre% #b m$ium #ej ,popcorn #a cups popp$ #ajj ,popov]s #a popov] #ajj ,pork *op1 lean #a m$ium #bjj ,potato *ips #h-aj l>ge #ajj ,potato salad ) cup #bjj mayonnaise ,potatoes ma%$ cup #ajj sweet m$ium #ajj :ite #a m$ium #ajj ,prune juice cup #ajj ,prunes1 dri$ #d m$ium #ajj ,pumpk9 cup #ej ,radi%es #e #aj ,rais9s cup #ij ,raspb]ries1 fre% #a cup #ij ,rhub>b1 /ew$ & cup #ajj sweet5$ ,rice cup cook$ #ajj ,roll1 ,p>k] ,h\se #a m$ium #ajj ,rutabagas cup #cj ,salad dress+ boil$ #a tablespoon #be ,fr5* #a tablespoon #ij mayonnaise #a tablespoon #ajj ,salmon1 cann$ cup #ajj ,s>d9es1 dra9$ #e fi% #c in*es long #ajj ,sau]kraut cup #ae ,%]bet cup #abj ,s\p1 cond5s$ #aa-ounce c ,b\illon #be ,mu%room #cfj ,noodle #bij ,tomato #bcj ,vegetable #bjj ,spaghetti cup cook$ #ajj ,sp9a* cup cook$ #bj ,squa% summ] cup cook$ #bj w9t] cup cook$ #ej ,/rawb]ries1 fre% #a cup #ij ,sug> br[n #a tablespoon #ce granulat$ #a tablespoon #ej p[d]$ #a tablespoon #dj ,sweetbreads #a pair m$ium-siz$ #bdj ,swiss *>d cup leaves & /ems #cj ,tang]9es #a m$ium #fj ,tapioca1 uncook$ #a tablespoon #ej ,tomato juice #a cup #fj ,tomatoes1 cann$ cup #be fre% #a m$ium #cj ,tuna fi%1 cann$ cup dra9$ #ajj ,turkey1 lean #a slice #d in*es by #b by #ajj ,turnip #a turnip #a in*es 9 diamet] #be ,turnip gre5s cup cook$ #cj ,veal1 roa/ #a slice #c in*es by #c by #abj ,waffles #a waffle #f in*es 9 diamet] #bej ,walnuts #h #ajj ,wat]melon #a slice #f in*es 9 diamet] #a #aij in*es ?ick ,:eat flakes cup #ajj g]m #a tablespoon #be %r$d$ #a biscuit #ajj ,alcoholic ,bev]ages ,be] #h ounces #abj ,g9 #a ounces #abj ,rum #a ounces #aej ,:iskey #a ounces #aej ,w9es *ampagne #d ounces #abj port #a ounce #ec %]ry #a ounce #ch table1 r$ or :ite #d ounces #hi-ie ,,footnotes #a,^! tables are bas$ on num]\s ,m$ico-,actu>ial /udies ( hundr$s ( ?\s&s ( insur$ m5 & wom54 #b;,a calorie is a measure ( ! am\nt ( heat 7en]gy7 :i* ! body c get f a giv5 am\nt ( food4 #c,see page #ah = li/ ( ,gr\p ,i & ,,ii vegetables1 & = l[]-calorie fruits4 #da cup equals #h ounces4 #c teaspoons equal #a tablespoon4 #d tablespoons equal cup4 ,transcrib]'s ,notes --,sil5tly correct$ a few typos4 --,reta9$ publication in=mation f ! pr9t$ edition3 ?is e,book is public-doma9 9 ! c\ntry ( publication4 --,9 ! text v]sions only1 text 9 italics is delimit$ by und]scores4