y the rule for your
height your weight should be 150 lbs.; then 150 would be the number you
would use.

[Sidenote: _Work Out Your Requirements_]

By the rule I have given, adults require 15-20 Calories per pound per
day, depending upon activity. For example, if you have no physical
activities, then take the lowest figure, 15. 150x15--2250. Therefore
your requirement, if your weight should be 150, is 2250 Calories per
day.

Now, if you want to lose, cut down 500-1000 Calories per day from that.

Five hundred Calories equal approximately 2 ounces of fat. Two ounces
per day would be about 4 pounds per month, or 48 pounds per year.
Cutting out 1000 Calories per day would equal a reduction of
approximately 8 pounds per month, or 96 pounds per year. These pounds
you can absolutely lose by having a knowledge of food values (calories)
and regulating your intake accordingly. You can now see the importance
of a knowledge of calories.

[Sidenote:
_1 lb. fat 4000 C_
_1/2 lb. fat 2000 C_
_1/4 lb. fat 1000 C_
_1/8 lb. fat 500 C_ ]

If you want to gain, add gradually 500-1000 Calories per day.

_Review_

1. Define Calorie, and tell how determined.

2. How many C. in 1 oz. fat? of carbohydrates? of protein?

3. Why are fats so fattening?

4. How many C. per day do you require? do mental workers?

5. Upon what do C. needed per day for normal individuals depend?
Discuss.

3

Review and More Definitions

[Sidenote: _This Is Dry but Important_]

FOOD: That which taken into the body builds and repairs tissue and
yields energy in heat and muscular power.

[Sidenote: _Approx. %'s if Normal_]

CLASSES OF FOOD:

1. Protein, 18% of body weight.
2. Fats, 16% of body weight.
3. Carbohydrates, 1% of body weight.
4. Mineral matter, 5% of body weight.
5. Vitamines.
6. Water, 60% of body weight.

[Sidenote: _Nitrogenous Food Compounds_]

PROTEIN: Builds tissue, repairs waste, yields energy, and may help store
fat. One-half, at least, of your protein should be from the vegetable
kingdom.

A large percentage of protein is contained in

Eggs Meat Fowl Fish Nuts
Milk Cheese Gluten of Wheat
Legumes (beans, peas, lentils, peanuts, etc.)

[Sidenote: _Protein 113 C. Per Oz._]

There is about one-fourth ounce protein in

1 egg
1 glass milk (skim, butter, or whole)
1-1/2 oz. lean meat, or fish or fowl
1 oz. (1-1/5 cu