sugars
(carbohydrates), and protein (the meat element), is 113. This means fats
are 2-1/4 times more fattening than other foods. Most foods contain
considerable water, so the following is an approximate table of foods
'as is.' I have given round numbers in the table so you can more easily
remember them. _Memorize it_.

Calories per oz.

Fats 255
Nuts, edible part 200
Sugar 115
Cream cheese 110
Cottage cheese (no fat) 30
Breads 75
Lean meats 50
Lean fish 35
Eggs (per oz.) 40
Milk, whole 20
Milk, skim and buttermilk
(no fat) 10
Milk, condensed, sweet 100
Milk, condensed, unsweet. 50
Cream, thin 60
Cream, thick 110
Fruits: Dried 100
Sweet 25
Acid 15
Vegetables: Potatoes,
plain (oz.) 30
Cooked Legumes, (peas,
beans, etc.) 20-35
Watery and leafy 5-15

5

Vegetarianism vs. Meat Eating

[Sidenote: _Protein_]

As protein is the only food which builds and repairs tissue, it is the
food which has caused the most controversy.

First: As to the amount needed.

Second: As to whether animal flesh protein is necessary.

[Sidenote: _Chittenden_]

AMOUNT NEEDED: It was thought for many years that 150 grams or 5 ounces
of dry protein (equivalent to about 1-1/2 pounds lean meat) per day was
necessary. But experiments of Chittenden and others have proved that
considerably less is sufficient, and that the health is improved if less
is taken.

Chittenden's standard is 50 grams, or 1-2/3 ounces, dry protein
(equivalent to 1/2 pound meat per day). This is considered by many as
insufficient. A variation from 1-2/3 to 3 ounces dry protein per day
will give a safe range. (ROSE.)

[Sidenote: _Approx. 240 to 360 C Per Day_]

_The amount of protein needed is comparatively independent of the amount
of physical exertion_, thus differing from the purely fuel foods,
carbohydrates and fats, which should vary in direct proportion to the
amount of physical exertion. In general, 10 to 15 per cent of the total
calories per day should