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·HOW TO REDUCE
SURELY AND SAFEL
BY HERBERT POLLACK, M.D.
WITH
ARTHUR D. MORSE
Buton
LONDON
MCGRAW-HILL BOOK COMPANY,
TORONTO
NEW YORK

·HOW TO REDUCE SURELY AND SAFELY Copyright © 1955 by Herbert Pollack. All rights in this book are reserved It may not be used for dramatic, motion, or talking. picture purposes without written authorization from the holder of these nghts. Nor may the book or parts thereof be reproduced in any manner whatsoever without permission in wnting, cicept in the case of bref quotations embodied in entical articles and reviews for information, address the McGraw-Hill Book Com. pany, Inc, Trade Department, 330 West 4d Street, New York 36, New York, Library of Congress Catalog Card Number: 55-10412 Published by the McGraw Hill Book Company, Inc. Printed in the United States of Amenda ILLUSTRATIONS BY Elizabeth D. Logan ·Grateful acknowledgment is made to the Woman's Home Companion and its editor, Woodrow Wirsig, for the use of material which appeared originally in its pages.

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·CONTENTS 1. YOU Can LOSE WEIGHT Quieting the Diet Quacks - Recognize Your Overweight Early - Your Blueprint for Weight Reduction z 6 Ages of 12 TIL DANCERS OF OVERWEIGHT Desirable Weights for Height - Overweight is a Health Hazard - Your Best Weight between the 25 and 30 3. YOU AND YOUR CALORIES Food Is Your Fuel - How Weight Is Gained and Lost - How You Spend Your Calones - Your Weight and Your Basal Calories - Your Height and Your Basal Calones - Your Age and Your Basal Calones 4 HOW MANY CALORIES DOES A WOMAN WORK? Housewives and Their Calories - Exercise Can Help You 5. HOW MANY CALORIES DOES A MAN WORK? You Can Tom Your Fat in the Suburbs - Men Are Getting Fatter 6 DIET PADS AND FAKES Hawkers of "Health Foods" - Your Body Weight and Your Scale Weight - There Are No Wonder Diets - There Are No Wonder Foods - Stay Away from Reducing Drugs 21 28 32 ·7. 42 UNCOVER YOUR HIDDEN CALORIES Skyrocketing Calories -- One Meal, Two Calorie Counts - Are You Drinking Your Calones? YOUR OPTIMUM NUTRITION Optimum Nutrition - The Basic Seven - Eat a Big Breakfast 8. 9. 57 YOUR SAFE AND SURE REDUCING DIET The Calories You Work - How to Lose Two Pounds a Week - The Safe and Sure Diets - Substitutes on Your Diet 10. 90 TIPS ON REDUCING Diets Can Be Deceptive - Weight Chart - Hunger Pangs - Eat Unlimited Amounts of These Foods - Watch Those Meals between Meals - Hints for Low-calorie Cookery - Low-calorie Eye Catchers - When You Reach Your Desirable Weight WIEN ILLNESS CAUSES OVERWEICUIT 105 Myths about Overweight - Organic Causes of Overweight - Emotional Causes of overweight THE UNDERWEIGHT 112 Organic Origins of Underweight - How to Gain Weight - How to Avoid Exercise - How Much Food for the Underweight? 11. 12. 119 APPENDIXES A. Calone Counter B. 100-calorie Portions of Foods C. Foods with High Fat Content D Additional 800-calorie Menus INDEX 153 Yiii ·HOW TO REDUCE SURELY AND SAFELY

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·offer 1. You Can Lose Weight About 25 million Americans are overweight If you are among them this book will help you If you follow its simplified, point-by-point instructions you will be able to re- L? La depends upon age, height, and occupation How to Reduce Surely and Safely offers each individual reader his own personal reducing program, In a matter of seconds you will be able to find yourself in The Calones You Work table on pages 58 and 59 Then, knowing your energy expenditure, you can select the proper diet for your requirements. Whether you are a ·2 HOW TO REDUCE SURELY AND SAFELY man or woman, a housewife, executive, or factory worker, you can find your own Safe and Sure Diet among those listed on pages 62 to 85. The Calorie Counter listed in Appendix A contains virtually all the food you eat. It is a handy guide in helping you to slim down to your desirable weight and a valuable permanent and in your kitchen. The Calorie Counter and the other food tables which appear in these pages offer you hundreds of food substitutes. They eliminate the drudgery and complications of many diet systems If you reduce to your desirable weight, the scientific odds are that you will live longer. This fact is discussed in detail in Chapter 2, The Dangers of Overweight. You don't need science to tell you that you will also look better and feel better. Better nutrition goes hand in hand with a weight reduction program When you finish this book you will understand the positive values of nutrition. Instead of starving you, the Safe and Sure Diets will enhance your good health. It is no coincidence that many members of the same family are often obese Eating habits are difficult to break once they are set. But the deadly habits must be broken at some point They can be broken when parents follow their Safe and Sure Dicts and set examples for their children. How to Reduce Surely and Safely will enable you to establish healthy nutritional habits for your family. It will give you the tools to help your overweight friends. At the same time you can become younger in heart, more attractive in appearance, and livelier in personality. Within these pages you will find specific ways to reduce to your desirable weight without wasting money, without being boiled in a steam room, tortured by a masseur, or subjected to so-called nature foods. If you follow this guide to weight reduction, you can learn to prevent the return of unwanted fat.

·YOU CAN LOSE WEIGHT QUIETING THE DIET QUACKS Having read How to Reduce Surely and Safely you will be invulnerable to the promoters of misinformation, im. possible cures, and worthless drugs. Today a parade of panaceas marches endlessly before you, vying for your attention and your dollars in the ranks are food faddısts, diet quacks, charm school fucksters, and twentieth-century witch doctors beating the drums for eternal slimness and beauty. Miracle diets, miracle injections, and miracle treatments pass in review. In the long run all are useless, many are dangerous. Listening to the propagandists one would think America was the land of the grotesque and the home of the glutton "They paint a picture of middle-aged men and women, many of them with glandular disorders or unmanageable compulsions, devouring rich foods and puttenng over pastries, racing each other to the grave over a path of chocolate icing radical nor expensive treatment. RECOGNIZE YOUR OVERWEIGHT EARLY How to Reduce Surely and Safely will focus on that 95 per cent But later chapters will provide helpful information for the small percentage whose obesity results from physical or emotional causes, as well as for that much larger group at the opposite extreme the underweight. If there is one slogan that characterizes modern medi. cine, it is "an ounce of prevention is worth a pound of cure." The early detection of cancer, diabetes, tuberculosis, and other diseases is a major factor in arresting these pa tential killers. The prevention of early recognition of overweight is just as vital.

·4 HOW TO REDUCE SURELY AND SAFELY As a nule the average overweight individual does not eat more or richer food than in the past. His pattern of nutrition is the same that it has always been But as he grows older, two basic factors change. His food requirements decrease, and he expends less energy. As if this were not enough, civilization adds gadgets that make it more difficult for him to maintain his desirable weight. First coal, gasoline, fuel oil, and electricity reduced manual labor and inade his life more bearable. These conveniences eliminated much of his nomal, healthy exercise. Now the peacetime uses of atomic energy promise to reduce his labors even more and increase his fat. The more labor-saving contraptions he uses the less food he requires. But usually he doesn't see any connection between the new gadgets and his energy requirements. Possibly he figures that as long as he keeps exercising his digestive system, all will be well. Almost imperceptibly he gains a few pounds each year, until suddenly his mirror and the unkind remarks of friends make him aware of a "new look." Only this new look is not fashionable. It is compounded of unflattering bulges, wrinkles, chins, and n. 1. T... It i awar Over turmoil. It is, most of all, unnecessary. If you are 10, 15, or 20 pounds overweight, you are in this category But if you are grossly overweight, your very first step should be to contact your family physician and seek his advice and supervision of your diet. Whether your weight reduction should be large or small, you will find that your physician will be of great help, for he knows you and your habits intimately. --TLL.-L. anonim ·YOU CAN LOSE WEIGHT YOUR BLUEPRINT FOR WEIGHT REDUCTION tions as Are you overweight? How much? What are the dangers of overweight? How many calories are good for you? How can you reduce? Are there miracle diets or drugs? What menus offer you topnotch nutntion while you reduce? You'll find the answers to these and many other ques. tions within the following pages. You will leam, for example, that the elimination of one pat of butter a day may mcan a reduction of g pounds of body weight a year When you have completed this book you will have a blueprint for better health through better nutntion You will be able to carry the night weight through a longer, more satisfying life.

·DANGERS High blood pressure Heart disease Drabates Surgicol risks 2. The Dangers of Overweight You probably know right now whether you are overweight. If you have any doubt, turn to the table Desirable Weights for Height on pages 7 and 8. Later we will discuss the importance of this table in your meal planning, but for the moment just locate yourself by sex and height. Subtract your desirable weight from your present weight and you have the number of pounds you should lose. This figure is vital to your life as well as to your figure. IF you now weigh 10 per cent more than your desirable weight, consider yourself officially overweight. If you weigh 10 per cent less, you are underweight. If you weigh 20 per cent more than your desirable weight you have an urgent health problem Nledical science now recognizes the intimate relationship betwcen obesity and disease. Strictly speaking, obesity and overweight are not the ·7 THE DANGERS OF OVERWEIGHT same. If you are a 5-foot 10-inch, 220-pound weight lifter with enormous arm, leg, and chest muscles, you may be over the standard weight without having an ounce of superfuous fat. In this case you would not be considered obese. However, since this book is not intended for weight lifters, we will use obesity and overweight synonymously. Any hesitancy you may have about losing those excess pounds will disappear when you understand the dangers of overweight. DESIRABLE WEIGHTS FOR HEIGHT ITEICITY (WITI SITOES) FEET INCIDES 5 2 135 3 4 5 6 7 8 MENT WEIGHT IN POUNDS (AS ORDINARILY DRESSED) SWALI. MIEDIUM LARGE FRAME FRAME FRAME 122 129 137 124 132 139 127 143 131 139 147 134 142 152 246 156 142 151 160 146 155 164 150 159 168 154 163 173 158 163 272 182 169 178 188 174 183 193 238 10 11 6 177 3 2 3 ·8 HOW TO REDUCE SURELY AND SAFELY DESIRABLE WEIGHTS FOR HEIGHT (Cont.) WOMEN WEIGHT IN POUNDS SMALL 121 156 IIEIGHT (WITH SHOES) (AS ORDINARILY DRESSED) MEDIUM LARGE FEET INCHES FRAME FRAME FRAME 5 109 116 124 1 111 118 126 114 121 130 3 117 124 133 4 128 137 5 124 131 139 6 128 135 144 7 131 139 148 8 134 142 152 9 138 146 10 142 150 159 11 153 162 6 O 147 157 167 * These figures are compiled from various sources. They are in line with findings of the Metropolitan Life Insurance Company. Age is disregarded because weight gains beyond the ages of twenty-five to thirty years are considered undesirable. Weight deviation of 5 per cent above or below the figure given is not considered significant, + Men wearing hats smaller than size 7 may be considered as having a small frame, those wearing hats between 7 and 74 may be considered of medium frame; and those whose size is over 742 have a large frame. #Women wearing gloves smaller than size 6 may be considered as having a small frame; those whose size is between 6 and 7 are of medium frame; those wearing gloves larger than size 7 may be considered of large frame. 145 ·TUE DANCERS OF OVERWEIGHT 9 OVERIVEIGHIT IS A HEALTH HAZARD A Metropolitan Life Insurance Company study of more than 50,000 men and women revealed that the death rate of markedly ovenveight men was 70 per cent above that of men of normal weight and the mortality of markedly overweight romen was 61 per cent above normal; the death rate of moderately overweight men and women was of per cont above normal. is about three times higher than among average and underweight women, The mortality figure for men is not much more op timistic. The diabetes death rate among overweight men is 24 times higher than among men of normal weight. 1 you overeat, all parts of your digestive system be. come overworked Some experts hold to the theory that this no.-.-.- ing of the arteries, accurs when the blood vessels calcify and become hard as stones Eventually they may block a major vessel of the heart or brain, resulting in a heart attack or stroke. Deaths from chronic diseases of the heart, kidneys, and blood vessels---by far the leading causes of death in America. Increase sharply with the individual's degree of overweight.

·10 HOW TO REDUCE SURELY AND SAFELY stricken fatally with heart, kidney, or blood vessel disease is fully 50 per cent greater than if you were a person of normal weight. Overweight multiplies the risk of hypertension. A Metropolitan Life Insurance Company study of 74,000 industrial workers showed that increases in body weight were accompanied by steady increases in blood pressure. This finding is pin pointed by physicians who have found that an overweight person with hypertension can lower his blood pres sure by reducing his weight slowly to the norm for his age and height If high blood pressure is allowed to continue unchecked it can lead to cerebral blood vessel accidents which the layman may call a stroke or apoplexy. It may lead to kidney or heart failure. No one knows precisely why high blood pressure and heart disease are associated with overweight Some physi, cians ascribe the association to the fact that the increased weight throws a burden on the circulatory system and muscle structure. It is known that extra pounds force the heart to work harder to push blood through the blood vessels. If your body attempts to burn 25 per cent more food than it requires, your heart has to pump additional blood to provide the equivalent of 25 per cent more oxygen If you suffer from high blood pressure, your heart must work twice as hard to push blood through its valves into your circulatory system Whatever the reasons, the fact is that there is a definite link between overweight and heart failure. Results of one study indicated that men who are 25 per cent or more overweight have a 60 per cent greater chance to acquire heart disease than men of normal weight. In addition to all this, consider the following facts: Overweight women are particularly susceptible to gallbladder trouble.

·11 THE DANGERS OF OVERWEIGHT Certain tumors of the uterus are deadlier to overweight women than to others, Overweight women have less ability to conceive, are more apt to have complications in childbirth, and have a greater chance of beanng an unhealthy baby. Overveight men and women are more accident-prone, have less resistance to infection, and are more likely to de velop painful joints and foot troubles. They are greater surgical risks. YOUR BEST WEIGHT BETWEEN THE AGES OF TWENTY-FIVE AND THIRTY With these facts before you, you can understand why reduction to your desirable weight is beneficial You know that you will look better and feel better and become more youthful in appearance. 'The table of Desirable Weights for Height on pages 7 and 8 is based on a vital physiological fact. you reach book shows you what should have been your proper weight at the age of twenty-five to thirty. If you stay within 10 per cent of this desirable weight you decrease the possibility that overweight will icad you to diabetes, hypertension, heart, kidney, or blood vessel arlments But before you begin to shed those extra pounds you must understand how and why they got there in the first place As your first step, meet the calotie.

·3. You and Your Calories Everybody talks and worries about his calories, but how many of us understand them? Whatever else we humans may be, we're warm-blooded. Even our most primitive ancestors knew that warmth meant life, a cold body meant death. Our bodies are like radiators ---somewhat more attractive to be suren--but similar in that warmth flows from them to the colder surrounding atmosphere For this reason our bodies burn foods which supply units of heat known as calories. To be precise, a calorie is that quantity of heat necessary to raise a kilogram (about thirty-five ounces) of water 1°С. Fortunately, for this discussion we don't have to be that precise about it. We need only know that we take in calories as food. We use the calories up as muscular energy and heat dissipation. Incidentally, we're now discussing 12 ·YOU AND YOUR CALORIES 1S "large calories," which are 1,000 times greater than those you might have come across in the physics laboratory at school. In some ways the body is like a coal-burning loco motive. When coal bums in an engine, it creates heat, measured in calories, which converts water to steam. This steam produces the power that turns the locomotive's wheels. Thus heat has been converted to work. FOOD IS YOUR FUEL Your body uses food as its fuel When this fuel burns, heat, measured as calories, maintains body temperature and circulation. Just as steampipes in a home carry heat to all the rooms, your blood carries heat-producing nutrients to all parts of your body This furnishes the energy required by your vital organs and by your physical and mental activities As with the steam engine, heat has been converted to work. Besides supplying the calories for energy, foods are utilized to repair and replace your burned-up body tissue. The processes associated with the growth and repair of tissue and the conversion of foodstuffs into usable energy are known as metabolism Men have a higher metabolism than women They require about 20 per cent more food and bum up their calories faster For that reason women can gain weight more quickly than men. If you take in more calories than you use, you deposit fat to your credit (or discredit) If you use up more than you take in, you burn a part of your fat reserve and lose weight If intake and output remain the same your weight remains constant. HOW WEIGHT IS GAINED AND LOST Alice R. is our exhibit A A thirty-five-year-old housewife, living in the city,, 5, feet inches tall and weighing d. есте. cal 5 1 -1per ·14 HOW TO REDUCE SURELY AND SAFELY ories, making a net gain of 115 calories. Multiplying this 115-calorie-per-day surplus by 30 days, her monthy gain amounted to 3450 calories. Since a pound of body weight equals about 3500 calories, Alice began to add about one pound each month. At this point her living habits underwent a slight change. Instead of walking she drove her automobile to market. During weekends she substituted canasta for outdoor recreation. Mechanical gadgets cut down her household chores and, with them, her calorie cost of work. Her energy expenditure dropped from 2200 to 1950 calories per day, but her work at the dining table continued at the same level. Although her eating had not increased, this lessening of activity swelled her daily surplus by 250 additional calories, or 7500 per month. This amounted to another 2- pound weight gain. Off she went to her family physician. In brief, here's how Alice reduced to her desirable weight. Her doctor prescribed a 1700-calorie diet. Then she resumed her daily walking and weekend exercise, which restored her 2200 calories of energy. This 500-calorie daily deficit amounted to the loss of about a pound a week. Slowly but surely and safely Alice's fat was utilized by her body and disappeared She had corrected what her physician called her metabolic imbalance. HOW YOU SPEND YOUR CALORIES Your total calorie output consists of several elements. First, there are the basal calories. These are the calories required to keep you alive when you lie quietly in bed, neither exerting yourself nor eating This condition of total rest would seem to be the height of laziness, involving no energy whatever. Actually, about two-thirds of your total food intake is utilized to provide sufficient heat for your body in this state. These basal calories make up for your ·YOU AND YOUR CALORIES 15 continuing heat loss. In addition they supply the energy with which your heart muscle pumps blood, your lungs inhale oxygen and expel carbon dioxide, your food is digested, your brain functions, your kidneys manufacture urine, and your liver performs its chemistry. You cannot cut your basal calorie needs. They maintain your body temperature and circulation and even help you meet emergencies by supplying epinephrine Besides basal calories, your total calorie output consists of calorie expenditures for work and for environmental response. Under the latter heading would come such activities as shivering as you undressed in a cold room. In the good old days, enormous amounts of food were required to make up for the heat lost in vigorous physical activities and in inadequately heated homes. The Maine lumberjack could consume a monumental 6000 calories per day without gaining weight The New England farmer savored a tidy breakfast of eggs, waffles, sausage cakes, apple pie, coffee and cream without develop: ing the trace of a paunch When the old-timer undressed in the cold, his metabolisin shot up 60 per cent, and when he shivered it helped boost his calone expenditure to a new high We nonshiverers expend only about 2100 calories a has dımınıshed, but it still accounts for two-thirds of our normal food requirements The remaining food consumption provides us with fuel for such activities as dressing, rushing to the bus, arguing about a raise in salary, lowering ourselves into a comfortable chair, turning the pages of a book, or, more likely today, turning the dial of a television set You must increase the amount of food burned to whit. tle away at body fat. Since tampering with basal calones is ·16 HOW TO REDUCE SURELY AND SAFELY a dangerous business, our best bet is to work on our activities. One of the major objects of this book is to expose the myth that exercise is of no value in the reduction of weight. The key to successful dieting is the elimination of small increments of food and the addition of small increments of exercise, and by exercise I don't mean push ups, bar bells, or water polo. I mean the normal exercise of daily living which all too often we tend to ignore in this mechani- We'll come to exercise later. Meanwhile we want to find out why different people have different basal calorie needs. cal age. YOUR WEIGHT AND YOUR BASAL CALORIES The amount of skin surface on your body is one of the chief factors in determining your daily food requirement The greater your skin area, the more heat you radiate and lose and hence the more food you burn to produce this heat. Fat people have more skin surface area exposed to the atmosphere than people of desirable weight who are of the same height, age, and sex. Hence they must consume more food than people of normal weight merely to maintain their bodies at normal temperature. Their obesity increases their bodies' metabolic requirements and forces their pancreas, In this vicious excessively. He to maintain his obesity. The tables below illustrate this important point. They show how your weight affects the number of basal calories you require during a twenty-four-hour period. As examples I have chosen a thirty-five-year-old man, 5 feet 10 inches tall, and a thirty-five-year-old woman, 5 feet 2 inches tall. Note how the number of calories they require rises with each increase in weight:

·YOU AND YOUR CALORIES 17 THIRTY-FIVE-YEAR-OLD MAN height weight basal calories in 24 hr. 5'10" 100 1470 125 1600 150 1730 175 1840 200 1970 225 2060 250 2180 THIRTY-FIVE-YEAR-OLD WOMAN height weight basal calories in 24 hr, 5'2" 90 1180 100 125 1360 150 1470 175 1580 200 1680 12.10 The 200-pound woman requires 500 calories a day more to inaintain her weight than the 90-pound lady. But if our go-pounder became tavenously hungry and began eating the quantities required by the heavier woman, she would ultimately weigh 200 herself The tables above have shown that the more you weigh, the more calones you require to stay alive It is also true that the more you weigh, the easier it is to burn your calories Did you know that in walking a mile A 100 pound man expends 63 calories? A 150 pounder expends 85 ties? A 200 pounder expends 106 calones? A 250-pounder expends 127 calones?

·18 HOW TO REDUCE SURELY AND SAFELY YOUR HEIGHT AND YOUR BASAL CALORIES Height, as well as weight, is an important factor in your basal calorie needs. If we were all tall, our lives would be much less complicated. Besides being able to watch parades and tower above ladies' hats in the theater, we could eat rather heavily without gaining weight. Our elongated skin surface would enable us to dispose of much of our food by the radiation of heat. As specific examples of the effect of height on daily food requirements, let's take the cases of a thirty-five-yearold man who weighs 150 pounds and a thirty-five-year-old woman who weighs 125 pounds Note how their calone requirements rise with each increase in height. THIRTY-FIVE-YEAR-OLD MAN weight height basal calories in 24 hr. 150 5 1550 1620 1700 1730 6 1770 1810 THIRTY-FIVE-YEAR-OLD WOMAN weight height basal calories in 24 hr. 125 4'10" 1290 1360 1420 1450 It's clear from this that the shorter person has a greater problem keeping his weight down to its desirable level. Remember that we are now talking about basal calories, the heat we require just to stay alive. These figures do not take into account differences of activity or occupation. 5'4" 5'8" 5'10" 35 3750 275 5'2" 5'6" 581 ·YOU AND YOUR CALORIES 19 YOUR AGE AND YOUR BASAL CALORIES Your age, as well as your height and weight, plays a key role in determining your daily food requirements. As I have mentioned, virtually all the simple obesity of the madla nad end alanlar sor. Its from a continuation of the years although one's acyour metabolic require ment is automatically lessened with the passage of years A newborn baby requires 75 calories per day per pound of body weight, but a woman of sixty-five requires only 25 calories per day per pound This is a fact few people recog. nize. Even if you were able to lead as active a life at sixty as at sixteen, your food requirements would be less Alas, a sixty-year-old gentleman indulging in touch football or a high-school dance would burn fewer calories than a sixteenyear-old He might fool his playmates and his dancing partners, but he could not fool his metabolism. Here are two tables which demonstrate the effect of age on basal calorie needs. We've chosen a 5-foot 10-inch, 150-pound man and a 5-foot 2-inch, 125-pound woman to demonstrate Note how their calorie requirements for a twenty-four-hour penod lessen as they grow older 5-FOOT 10-INCH, 150-POUND MAN age basal calories in 24 hr. 14-15 16-17 1890 18-19 1800 20-29 1730 30-39 1730 40-49 1690 50-59 1650 60-69 1600 70-79 1560 2020

·20
HOW TO REDUCE SURELY AND SAFELY
5-FOOT 2-INCH, 125-POUND WOMAN
age
basal calories in 24 hr.
14-15
1600
16-17
1490
18-19
1410
20-29
1370
30-39
1360
40-49
1340
50-59
1300
60-69
1260
70-79
1230
The food you eat takes care of your basal calories plus
your work calories. We've seen the effects of weight, height,
and age on basal calories. Now let's examine the calories
you require for your activities,

·4. How Many Calories Docs a Woman Work? Without straining or tiring yourself, you can walk off 12 pounds a year. Diet quacks announce triumphantly that it takes 35 miles of hiking to lose 1 pound of fat Who has the time or energy to stroll 35 mles, say the faddists No one, of course, except perhaps a boxer in training, and chances are that he's in better trım than you or 1 At any rate we hope so, for his survival. It's true that we don't take daily 35-mile jaunts. However if we walk 1.2 miles more per day than we do now, our strolls will add up to 35 miles each month. This amounts to a pound of weight each month, or 12 pounds a year. Chances are that during your ascendancy to obesity you did not gain this much in a single year.

·HOW TO REDUCE SURELY AND SAFELY "Walk, do not ride," might very well become America's slogan in routing obesity. Every time you pace off a mile you bum up about half an ounce of food-and it does not matter very much how fast or slowly you walk. The athlete who blazes a mile in slightly under four minutes grabs the headlines, but the businessman or housewife who ambles the distance in half an hour gains equal benefits without heart strain. The time has come to stop debunking exercise If we have to debunk anything, let us debunk the mechanization which has padded so many Amencan housewives with unnecessary fat. HOUSEWIVES AND THEIR CALORIES Look at Vivian D., whose daily routine is typical of millions of so-called emancipated housewives. In the early days of her marriage she was the absolute monarch of an oldfashioned kitchen Time-motion studies have indicated that -L- - anterior arranged to make it difficult and tiresome for Vivian, but, like it or not, she got her exercise. Ten times a day Vivian climbed the 10-foot stairway to the second floor, expending about sixty calories in the proc ess. She walked a quarter of a mile to market and back, şhedding 50 calories plus varying extras, depending on the bundles she carried At home again, she plunged into house work. Most of her cleaning and dusting was by hand, and when she used a broom or carpet sweeper she expended about 180 calories an hour in her tussle with friction as well as with the dust When she performed the noble task of washing the family clothes, she slaved over a scrub board to the tune of ·CALORIES A WOMAN WORKS 250 calones an hour, and her inadvertent physical fitness -------... -- L. l..nd that and to the t When it came to canng for her babies, she poured out energy with furous abandon There were endless rows of hand-washed diapers flying in proud array, and tedious hours were spent preparing baby food In those dim days at took ories. Altogether we can estimate that Vivian's daily routine amounted to 3000 calories. Today she consumes the same number of calones at the table but she has trouble expending them in activity Her modern kitchen is designed to save her work and trouble Instead of marching 6 miles from icebox to stove to sink, she walks a mere 2 miles The sink and stove are adjacent, the automatic refrigerator is a step away There are convenient work counters everywhere. CHA1 1 1 waistline. There is no top floor in her ranch house, hence no 10 foot stairway. She drives the family car to supermarket, leaves it in a convenient parking space, and selects a wheeled ·24 11 T--I-L .. 1.1..-m. HOW TO REDUCE SURELY AND SAFELY art in which to pile her groceries. Her greatest expenditure of energy is in the loud gasp with which she receives the cashier's total. If her packages are too heavy an attendant carries them to her car. Her only exercise consists in carrying them from car to kitchen when she returns home. Plunging back into housework she does not fight friction and dust with a carpet sweeper because her efficient vacuum cleaner rolls effortlessly over the rugs. Its long, multishaped attachments enable her to clean distant surfaces - air. ' can shampoo a rug As if this emancipation were not sufficient, the dirt collected by the vacuum may emerge automatically in a sealed and sanitary bag. The genius of modern man has designed ironing boards at which Vivian can sit comfortably as she presses shirts for the man of the house, so she retains another 40 calories each hour. The 130 calories per day which Vivian once bumed in washing and drying dishes now are added to her growing stockpile of fat. The dishwasher now exerts this energy: True, an occasional dish must be scraped before it is tumed over to the machine but this is more than compensated by the dishwasher's efficient drying action. Today Vivian's greatest chore is putting the dishes back in the closet, and no doubt some research laboratory is at work on this vexatious problem. It is conceivable that a gadget resembling an automatic record player will one day shuffle dishes of all sizes and deposit them in their proper places in the pantry. ation is simplicity itself. Just about every thing is packaged, ready-made, or frozen, South African lośster tails and old-fashioned rice pudding roll with equal ease from the assembly lines of food processors to the stomachs of America These foods are tasty, healthful, and varied, but Meal prep ·CALORIES A WOMAN WORKS in easing the housewife's routine burdens they add to her physiological burdens As for the care and feeding of baby, Vivian, who is now a grandmother, can only look with envy toward the girl who was fortunate enough to marry her son. This young woman (who is perfectly nice, mind you) never has to grind food, owns no colander, and rarely uses a strainer. Prepared baby foods solve every problem for the young wife and furnish nutntional diversity never before possible. Even baby's chib is designed to lessen Mother's effort The height of mattress and springs is adjustable, so that baby can be tucked in without straining Mama or relieving her of her calories. Diapers are still a problem-but for the diaper service The contemplative hours spent washing these essential garments belong to the past. Both Vivian and her daughter-in-law toss the family clothes into the washing machine and dry them in the automnatıc dner The pleasures of hefting a load of laundry to the back yard, testing arm muscles by hanging the clothes high in the air, and racing out to rescue them from the rain no longer exist. Neither does the resultant burning of calones. Altogether it is safe to say that the wonders of mechanization make a difference of about 1000 calones a day to you as a modern housewife. Seven thousand extra calories add up to 2 pounds a week Now it is quite true that you do not gain 104 pounds a year. You eat less food than your mother did because you utilize less energy. Besides, you could not gain as much as 100 pounds because each new weight gain requires more calories to maintain obesity. The heavier you are, the more you must eat to keep that unattractive fat, and even the most obese people have their limits of food consumption. However, most housewives have not reduced their intake of food in proportion to their reduction of activity around the house it is reasonable to assume that in many cases weight gains of 10 to 15 pounds a year are at- ·26 HOW TO REDUCE SURELY AND SAFELY tributable to the replacement of human energies by machines. EXERCISE CAN HELP YOU 1 1 The hours of freedom should broaden your personality but not your hips. They should provide healthful physical exercise as well as mental stimulation An occasional eighteen holes of golf, for example, involves about 600 calories of walking, swinging, and despairing. There are added bonuses of muscle tone, and a healthy complexion painted by sun and wind is most attractive. ercise supreme. Not You and your husy and country, can gain a new appreciation of your surroundings and of each other. In the process you become tommer at the rate of 75 to 100 calories per mile Dancing is ...LV, Avornica 110v discarded well t lightful way to ----- hofnen Tar- 'inafox trotting than an afternoon at a charm school--and the bill will be much less. Even in this era of mechanization the housewife can LLA...leo in enter an autothe market, the station, and walk to the movies. This habit will subtract calories from your person but add spending money to your pocket book. The high cost of gasoline, of parking, and of repairing 1 1 ·CALORIES A WOMAN WORKS scraped fenders can be averted as you slim down to your de sirable weight. It is quite true that exercise without regard to eating habits may be of no consequence in losing weight. But the combination of moderate exercise with moderate dieting is irresistible In fact it is imperative. Later you can locate the average number of calories you expend daily in your housework or occupation. It will ap pear in the tables on pages 58 to 6o and will help you to choose your Safe and Sure Diet

·sop
TH
..
5. How Many Calories Does
a Man Work?
Men have never worked less. Machines have taken the
place of muscles. You can gain weight today faster than at
any time in history.
The revolution that transformed the housewife's
kitchen has also wreaked havoc with masculine activities.
The farmer who once walked behind the plow for six
hours a day at the rate of 400 calories per hour now rides a
tractor and expends about 130 calories in the same time.
The lumberjack who chopped down and handsawed trees
at a furious 450-calorie-an-hour clip operates a gas-driven
chain saw at a meager 130 calories. The ditchdigger who
built his muscles with pick and shovel, discarding 300 calo
28

·CALORIES A MAN WORKS 29 ories every hour, has also been mechanized. The coal miner, a symbol of sweating, toiling man, now sweats and toils less energetically, thanks to the pneumatic doll and the electric car. The miner who once devoured enormous quantities of food to match his prodigious physical feats can now subsist on a 3000 calorie diet. If you are a white collar worker, whether a clerk or topranking executive, you barely expend 75 to 100 calories an hour, bent over your desk or ledger. You sit in virtually the same position hour after hour. It is no wonder that your white collar becomes tighter through the years. As transportation systems increase in efficiency, there is a decrease in your physical efficiency. Your one chance for exercise during the workday perishes as you spread yourself on the seat of auto, bus, or trolley. YOU CAN TRIM YOUR FAT IN THE SUBURBS Fortunately, one phenomenon of American living has come to the rescue. It is the surge to suburbia True, the commuter train does not provide exercise, even if it leads to nervous exhaustion. But the house with the plot of land offers inexhaustible opportunities for putting to rout the physical doldrums of the work week. The amateur gardener expends about two hundred calories during every hour that he beautifies his property, and chores like painting, car washing, and home repairs consume athar nila ---- wards. No reason now why Dad can't take his son fishing, and even if the fish don't cooperate the stroll to and from the lake has its virtues. Golf, with its ever-widening circle of devotees, offers substantial health rewards Dunng an eighteen-hole session you can dispose of 600 calories, and the more strokes you miss the more healthful your expenence. In golf even the ·30 HOW TO REDUCE SURELY AND SAFELY duffes teaps dividends If you carry your own clubs you'll shed more fat than the man with the caddy. Unfortunately, refinements in this sport threaten its health values The elartrin nas which a'. n -j. hole to 1 golf in 1,0 freshment at the nineteenth hole, may become a fattening experience. MEN ARE GETTING FATTER There is considerable evidence that our male popula. tion is growing increasingly obese. A comparison of World War I and World War II selectees, prepared by the Metropolitan Life Insurance Company, revealed the following: Percentage of Selectees 5 feet 8 inches in Height in Specified Weight Groups Weight Group World War II World War I 190 lb or more 4.2 200 lb. or more 24 04 lb 10.6 18.3 According to this study, four times as many World War II draftees weighed in at 190 pounds as compared with the World War I group. Sıx times as many World War II Salantaar tinand then andinn inder 130 F more men in this bracket. These manifestations of our overweight problem reveal one of the many defects of our civilization. 'The more prosperous and advanced we get, the fatter we get. The fatter we are, the less attractive and less youthful we become. Morale and body sag at the same time. There is a form of modern gluttony, but it does not consist of middle-aged Americans wolfing down vast quantities Under 130 Per cent ·CALORIES A MAN WORKS 31 of pastries and sweets. Our gluttony consists of standing idly by while machines do the work of our arms, legs, and bodies. This has coincided with our peak standard of living and with the availability of more and richer food to more and Ticher people. Later you will be able to locate the average number of calories you expend daily in your occupation and recreation. It will appear in the tables on pages 58 to 6o and will help you in choosing your Safe and Sure Diet.

·RED CE 6. Diet Fads and Fakes The diet quacks are out in force. You and your pocketbook are the targets. These bogus scientists thrive on the overweight problem They are expert in playing on your fears Quacks exist because large numbers of food faddists exist Unlike you, who are taking the time to read the facts about food before reducing safely and surely, the faddist seeks a miracle prescription for eternal youth, beauty, and slimness. He thrives on half-truths, misinformation, and superstition that would make an aborigine blush In the process, food quacks are only too happy to relieve him of his cash. HAWKERS OF "HEALTH FOODS The hawker of health foods and wonder dicts is not very much different from the snake oil peddler who sold his 32 ·DIET FADS AND FAKES 33 cure all from the back of a wagon Today's quack just happens to be a more sophisticated propagandist, as comfortable in the salons of society as he is in the hustings. Sad to os teir the air, recommending peculiar foods in which he has less than a peculiar financial interest. Within the past few years no less than four books have been published by food faddists who, at one time or another, have been arrested for practic. Adilse advertising claims blasted by the Federal Trade Commission. Oddly enough, one of the quacks' recurrent false charges is that the American food industry, which has provided us with the most nutritious edibles in the history of the world, has debased its products YOUR BODY WEIGHT AND YOUR SCALE WEIGHT The neighborhood reducing salons operate on a smaller scale They take advantage of the difference between body weight and scale weight to ply their trades Your body weight consists of the weight of your bony structure, internal organs, muscles-min fact, of everything but your free water Your scale weight includes this free water, which makes quite a difference since it can account for as much as 10 per cent of your body weight Thus a 150-pounder may contain 15 pounds of water. This is passed off in urine and narenienti T.-.-.-LL-L-- lose will consist of surplus water For every two glasses of water you drink, you will regain 1 pound of this liquid ·34 HOW TO REDUCE SURELY AND SAFELY weight Your fatty tissue, the real root of the evil, will continue to quiver undisturbed. Like most of the misguided stabs at reducing, this dehydration can be dangerous. Your body requires free water. Without it, your blood may thicken, increasing the burden on your heart. In addition, your kidneys may retain poisons normally excreted in urine, Vibrators and various methods of massage are equally ineffective for weight loss. Kneading the muscles may improve their tone, but excessive massage and "pounding away of fat” may traumatize the tissue and cause small fatty tumors beneath the skin. Of course the masseuse may be benefited in her own weight reduction, since she is doing the work and expending the calories while you lie there in agonized bliss. THERE ARE NO WONDER DIETS There are two basic fallacies to those special six-, seven-, or nine-day drets you read about in the newspapers As we learned on pages 17 to 20, your daily calorie requirements depend on your age, height, weight, sex, and work output. ha. mento11, prepared, balanced and minerals, is as necessary for the person attempting to reduce as it is for her slım sister. Any diet which concentrates on one nutrient cannot meet this requirement. The high-protein or high-fat (yes, there is even one of those) or salt-free diets all have vital weaknesses and dangers. -- the round medical TL ... LI. 1 M.-11-le. :-:- Loond you concentrate on protein you exclude some vitamins and minerals which play vital roles in good health and good nutrition.

·DIET FADS AND TAKES 35 As for that high-fat diet, that's designed for the very -- HL-L...L-LS- LE-C.. Latinhart It A. calories that it would undoubtedly add weight to the moderately overweight Salt-free diets fool some people because the less salt you consume the more quickly your body rids itself of water. This results in a loss of scale weight, not of body weight. Under quack reducing systems, the victim exercses in con- -1 in vision, and unconsciousness may result in addition, the large water loss prevents the kidneys from working effi ciently Thesc hazards are intensified by reducing regimes which include physics and cathartics, for then there is a large loss of salt through liquid stools. Thus the milk of magnesia several times a week prescribed as a cathartic by - CILA 1 quirements. Together with this, drink plenty of water, for it will combat acidosis and help your body to rid itself of poisons. Th..1.1.2 vary, but the contents are usually the same Now and then a new wrinkle appears and rumples the surface of American obesity, without ever removing the ·36 HOW TO REDUCE SURELY AND SAFELY bulges. Today some people are advocating the taking of sugar and sugared drinks between meals to depress the appetite. They reason that excessive appetite is caused by a lowering of the concentration of sugar in the blood between meals. This reasoning cannot be applied to everybody. For some people the taking of sugar between meals may start a vicious cycle The cycle begins by a rise in blood sugar but ends with its ultimate lowering and renewed appetite This is explained more fully in Chapter 11, When Illness Causes Overweight There is a further disadvantage to this ingestion of sugar between meals. Sugar calories are unaccompanied by vitamins or minerals In view of the limited number of cal. ories available to a person on a reducing di each calorie must do double duty. It must not merely add to his total consumption of calories, it must have value in his balanced, nutritious diet. THERE ARE NO WONDER FOODS We have always had ballyhooed diets which became momentary vogues, resulted in some startling "before" and "after" pictures, then faded into obscurity. We have also had a variety of faddists who have advocated "miracle foods" capable of ending the world's ills. Let's dip into one of these modern Fountains of Youth. This one happens to contain blackstrap molasses, yoghurt, wheat germ, brewer's yeast, and powdered skim milk. There's nothing new about exaggerated claims for blackstrap Crude molasses has always been the subject of folk myths. Long before its recent Ballyhoo, occult practitioners had pronounced it a cure for cancer, tuberculosis, heart trouble, constipation, paralytic strokes, and other afflictions. Blackstrap, the dark, thick sirup that remains as the end product of sugar refining, is described by men who know ·DIET PADS AND PAKES molasses best as "the dregs of sugar making." The Encyclo pedia of Foods defines it with more dignity as "Blackstrap molasses: The poorest is the final or exhausted molasses of raw sugar manufacture." Far from being worthless, blackstrap has specific uses in cattle feed and in the production of alcohol and yeast. In Great Britain this wonder food" is considered unfit for human consumption, and its sale is outside the jurisdiction of the Ministty of Food. Instead, it is allocated by the Molasses Controller to manufacturers of cattle feed and similar users. Food faddists point to blackstrap as a "natural" food, rich in iron and copper, unsullied by machine and chemical Tanahon. T. J.--.17.. soluble rust. Blackstrap does have twice as much calcium as would normally be expected, but not because of nature. It's just the limewater used by chemists in processing sugar, vitamin B." Another analyzer of blackstrap put it in more human tame 2. Emrat uitdu, che lavorite target of the food taddists, contains these ingredients in sufficient quantity to prevent a dietary deficiency Advocates for blackstrap claim that it is effective in the prevention and treatment of menopausal difficulties and menstrual abnormalities, in inducing sleep, preventing and correcting nervousness, correcting baldness and restoning gray hair to its natural color, promoting better digestion, ·38 HOW TO REDUCE SURELY AND SAFELY 1 11 since the article (blackstrap) is not capable of fulfilling the promises of benefit made for it. . . Second of the "wonder foods" is yoghurt. This, basically, is concentrated whole milk, fermented at high temperatures by a process involving several kinds of bacteria, The result is a white, custardlike preparation that has a nutritional value no greater than the milk from which it was made. It has just about the same content of calories, vitamins, and calcium as milk, but what with the bacteria and the complications it costs about three times as much Thus there is a danger that children in yoghurt-dominated households are likely to be given less than the required quart a day In that case their diets may be deficient in calcium. Yoghurt is the traditional drink of Bulgarians and various Balkan tribesmen, and because some of these folk bankan uiles en uave iemigelaluis AUI LIU JLUAMD-- nary milk. Like most "wonder foods," yoghurt has legitimate uses entirely apart from its role in faddism. Its principal value is as a source of milk for people who cannot consume it in other forms Nutritionists agree that it has no greater value than milk-it just costs more. Wheat germ, third of the "wonder foods," is perhaps the most appealing of the five to those who like a scientific tone to their faddism It is rich in many of the B vitamins, but a normal diet will contain adequate quantities of these vitamins, especially in whole-wheat or enriched white bread.

·DIET FADS AND TAKES 39 and powdered skim milk, are prescribed by physicians for specific purposes. They, too, are not necessary in the average diet. Brewer's yeast, whose flavor and texture are unpleasant to most people, is used as a B-vitamin supplement and, like any supplement, is effective only when there is a real need for it. It is not a miracle food One tablespoonful, the usual dose, contains about half as much protein an egg and about one-tenth of the daily requirement of iron. Powdered skim milk is also a legitimate food and is excellent for those who must limit their intake of fat. It has all the protein, calcium, and B-vitamin values of whole fluud milk, Yet it contains only half the calories of whole milk. For that reason physicians often recommend it for reducing diets, but it is not a "wonder food" and its value in the diet depends on the other foods used with it To sum up, the Federal Food and Drug Administration points out that the five "wonders" would contribute nothing to the well-being of an individual who consumed a normal dict of milk, fruit, vegetables, meal, cereals, and other common foods. STAY AWAY FROM REDUCING DRUGS Just as there are no wonder foods, there are no wonder drugs for reducing. Diet drugs fall into four classifications They include the appetite depressants, metabolism stimulators, cathartics, and dehydrators. There are three kinds of appetite depressants-the Benzedrine type, the filler type, and milk powder pellets. The Benzednine type acts on the central nervous system, imparting to some users a sense of ethilaration and mental stimulatin D-11. L ----LI. IL... t C . method of solving anyone's problem, and besides, some people are allergic to Benzedrine. The filler type of appetite depressant is illustrated by ·40 HOW TO REDUCE SURELY AND SAFELY methyl cellulose. This swells up in the gastrointestinal tract and is supposed to give a sense of fullness which will dis. courage orgies of pie à la mode. The trouble is that it has to be taken in such large quantities that it acts as a cathartic. Then the filler becomes an emptier, depleting the body of its water-soluble vitamins. Your good health can be affected adversely, while your body weight remains exactly the same Milk-powder pellets neutralize the gastric juices to some extent and provide some feeling of fullness. They are not harmful, but I know of no instance where they were successful in helping to bring about a permanent change in -.L. so that the body burns more food. Thyroid, the most commonly used, acts on the heart and glands and can produce very toxic effects This drug can be a menace, yet it is sold without prescription. The dinitrophenol type of metabolism stimulator is banned from legitimate sale, but some people still seek it out in the black market. Perhaps they are aware that this ---ware that nanent or The cathartics offer the consumer a veritable Garden of Eden- eat all you like, they urge, forget about diet rules and food values and common sense-just keep taking cathartics. The principle is that the food is forced out of your system before it can be absorbed. Also forced out in the process (though this is not advertised) are vital water-soluble vitamins and minerals. The result can be somewhat dif. ferent from Paradise dehydration and disease localized in the stomach and intestines, The dehydrators (that word keeps cropping up) iclude ammonium chlonde and mercurial preparations; saline cathartics like epsom salts; and a new sulfa type.

·DIET FADS AND FAKES 41 11 1 + 1 1 1 you can decline You may be anxious to lose weight, but no doubt you'd prefer to retain your bony structure. The mercunal preparations act directly on your kidneys. It's the same old story of losing water which registers as sca-----lis. these will your money and spare your false hopes + drugs. This chapter will have done its job if you have now Tnt ....... vitamin, and mineral content of foods. That happens to be the very next item on our menu, ·For 92 MIRENT 7. Uncover Your Hidden Calories If you eliminated just one pat of butter each day and your living habits remamed the same, you could lose more than 8 pounds of body weight in one year. If you omitted 1 tablespoonful of salad oil per day, you could reduce an additional 10 pounds a year The next few pages will tell you what you should know about foods to make your reducing easier, The three basic foodstuffs which supply our calories are carbohydrates, fats, and proteins. One of the oldest, most persistent, and most ridiculous of superstitions is that one must never mix carbohydrates, fats, and proteins at the same meal If it were possible to meet this requirement, our unhappy diner would become ill eventually, because proteins are utilized best when consumed with some fats and carbohydrates. Matter of fact, egg white and cottage cheese are the only proteins with no inherent fat or carbohydrate; refined sugar is the only carbohydrate with no protein or fat; 12 ·UNCOVER YOUR HIDDEN CALORIES $ and processed vegetable oils are the only fats with no protein or carbohydrate. As seems to be the case in all such matters, the truth is less spectacular and much more obvious than the superstition or fad Everyone requires carbohydrates, fats, and proteins, it is the relative amount of each which determines the effectiveness of your reducing diet. Carbohydrates are the sugars and starches found in our carbohydrate contains 1820 calories. Fats consist of fats and oils in all forms One pound of fat, like lard or olive oil, contains a whopping 4000 calones. If you consume more carbohydrates and fats than you can utilize immediately, you will store them as body fat This surplus cannot be disposed of at auction You will have to - 4000 calories. 11 tains 1820 calories. Do not confuse a pound of meat with a pound of protein Meat contains about zo per cent protein, the rest is water and fat SKYROCKETING CALORIES The foods we eat are mixtures of the big thrce-carbo hydrates, fats, and proteins Let's first see how those major offenders, the fats and oils, skyrocket our budget of calones. Remember that 3500 calories equals 1 pound of body Neight.

·HOW TO REDUCE SURELY AND SAFELY Here's an innocent little baked potato which offers a mere 80 calories to a hungry housewife. She adds one pat of butter and doubles the calorie content. She picks up a 60- calorie slice of bread, adds another chunk of butter, and upit soars to 140 calories. If you eliminated just one pat of butter per day, it could add up to more than 8 pounds of body weight in one year. On the other side of the table rests a refreshing-looking bowl of mixed greens At 16 calories it couldn't be more harmless. A hand reaches over the bowl and drops 1 tablespoonful of salad oil on the greens. This adds more than 100 calones. If you omitted 1 tablespoonful of salad oil per day, it would add up to more than 10 pounds of body weight per year. Gravy from pan drippings contains 40 per cent fat, with flour added. A tablespoonful amounts to almost 100 calories. If you eliminated this twice a week, your annual budget would be reduced by over 10,000 calories, almost 3 pounds of that surplus body fat. fryer. A cupful of spinach contains a slender 16 calories. In goes the butter, out comes the spinach at 96 calories. How many women drop an artificial sweetener in their coffee, then fill the cup with cream? They have deprived themselves of a 16-calorie lump of sugar and added cream which totals 100 calories to the ounce. They would be much better off with the 16 calories of sugar and an ounce of milk, which amounts to 20 more calories. Or take the unthinking meat eaters. Roast beef is only 12 per cent fat by weight, while pork is fully 30 per cent fat. The very leanest pork contains 350 calones to the portion, while the other cuts range up to 500 calories. Roast beef, leg ·UNCOVER YOUR HIDDEN CALORIES of lamb, and liver contain half the calories of pork, ham, stew, or fatty meat portions. These are some of the hidden calories which are to blame for that oft-repeated, "I don't know why I'm gaining weight, I concentrate on vegetables and salads and avoid the nch foods." ONE MEAL, TWO CALORIE COUNTS The fact is that two people can eat the same dinner with one person consuming 500 more calories than the other. Here's how it may happen. Two ladies, one slim, the other about thirty pounds overweight, visit a restaurant They order the same dinner: soup, roast beef, two vegetables, salad, apple pie, and coffee. The slender lady trims the fat portions of her meat, the large lady cats everything in sight The slım one eats her vegetables plain and squeezes lemon juice over her salad. Her obese friend spreads a pat of butter on each vegetable and pours a liberal quantsty of oil dressing on her salad The little lady eats one slice of bread without butter while her large companion consumes two slices of buttered bread. Comes the dessert and coffee, and the pattern continues. Guess who has a pitcher of cream and two lumps of sugar and devours every shired of piecrust? You're absolutely right. Meanwhile the slender member of this twosome drinks black coffee and eats the apple blling without the pectust. Net difference in cost per meal no dollars, no cents; in calories, about 500. ARE YOU DRINXING YOUR CALORIES? Among the easiest calories to forget are those contained in alcohol There are 150 calories in 14 ounces of whisky, 120 calories in the same amount of gin, and 120 calories in an 8-ounce glass of beer Cocktails with small volume and high alcohol content put you in double jeopardy, since they ·46 HOW TO REDUCE SURELY AND SAFELY stimulate the gastric juices, leading to bigger and more troublesome eating. A highball is preferable to a donk "on the rocks," since it is greater in bulk and will fill up the drinker more quickly than a potent but short drink of whisky on ice. But the ginger-ale mixer adds thirty-five calories What accompanies the drinks may be quite as deadly . little potato chip is 17 per cent fat, 1 per cent water, and 82 per cent starch. Our portion totals 100 calories. The irresistible, effortless-to-eat peanuts add 50 more, for a total of 150 calories. Then we spot a celery stalk and, realizing that it contains virtually no calories, we snatch it up. But before we pop it into our mouth we flavor it just a trifle with a tablespoonful of that delicious cheese filling. Result: 150 more calories. This book is not taking a stand on the merits or de ments of prohibition Certainly the less you drink the fewer calories you consume. In any event, you should be aware of the calorie count of your beverage. It's equally important to realize that at a cocktail party you can eat virtually unlimited quantities of unadorned celery, radishes, and carrots without adding calories. Both husband and wife are prone to forget their tip pling when they become aware of a suddenly developing paunch. But it is the lady of the house who is most apt to forget the between-meal socializing which rings up calories like a busy cash register. If she takes in an aftemoon meeting of the League of Enlightened Parents she is quite likely to warm up with over et markannter beserage. from istry Appendix A at the end of this book is a Calone Counter for average portions of just about any food you can imagine.

·later pages. UNCOVER YOUR HIDDEN CALORIES This will help you to add and subtract foods from the reducing diet menus for all ages which will be presented in Remember that there is a vast difference between the foods with highly concentrated calones and those which are virtually calone-free, You can add a pound of body weight by consuming a quart of whisky or a pound of butter. But you would have to eat 60 pounds of spinach or 19 pounds of oranges to gain the same amount of weight ·Butter 8. Your Optimum Nutrition You want to reduce your weight safely. At the same time you want to substitute better nutrition than you have ever enjoyed. So this is a two-pronged attack--while you eliminate excess weight you are taking positive steps to add the healthful foods you have neglected in the past. It's just as important for you to understand your optimum nutntion as it was to understand the hidden calories discussed in the preceding chapter. You are about to begin reducing and you may not tuulize that you will require a balanced diet containing essential vitamins, minerals, and nutrients. Although you will cut down on your calories, you will not cut down on your protective foods. It may seem a contradiction in terms but it is a fact that many obese people are malnourished. Their eating habits have led them to calorie-rich, vitamin-poor foods.

·YOUR OPTIMUM NUTRITION Vegetable oils have no vitamin values. Gravies have very little. Candies, sugar-sweetened drinks, and refined sugars have virtually no vitamin content. The overweight tend to eat highly concentrated vitamin deficient foods between meals. This heightens the poverty of their diet, for they require adequate quantities of minerals in proper proportions to calories. OPTIMUM NUTRITION Optimum nutntion, instead of just adequate nutrition, can give each member more energy, tougher resistance to infection, and increased mental alertness and reproductive vitality. Experiments conducted by Dr Henry C. Sherman and his associates at Columbia University demonstrated the importance of the balanced diet Dr Sherman used rats for his ---- Dr Sherman's animals were divided into two groups. The first was fed Diet I, which was adequate for average growth These mice seemed to be satisfied fellows They lived reasonably healthy lives and reached a decent old age. But the mice on Diet II were the lucky rats. Their diet contained more milk, so they were blessed with added amounts of calcium, vitamin A, riboflavin, and other nutnents. They grew more rapidly than their mousy fnends of Diet I, became bigger, and gained weight more efficiently They reached sexual maturity earlier, reproduced for a longer period, and lived 10 per cent longer lives. Dr. Sherman concluded that optimum nutrition, in contrast to adequate nutntion, can also increase the life expectancy of human beings.

·50 HOW TO REDUCE SURELY AND SAFELY The studies of Dr. J. B. Orr and Dr. J. L Gilks for the British Economic Advisory Council should further convince any doubters. Drs. Orr and Gilks compared the health and develox ment of two African tribes with similar environments but different dietary customs. The children of Tobe M, whose diet contained relatively high amounts of protein, fat, and calcium, were much healthier than children of Tribe K, whose diet was high in carbohydrate and low in calcium, Full-grown males of diet-rich Tribe M averaged 5 inches taller and 23 pounds heavier than those of Tribe K. Their muscular strength was fully 50 per cent greater, The women of Tribe M were 3 inches taller than those of Tube K Careful research has demonstrated that optimum nutntion results in greater stamina and working efficiency for the middle-aged For those in their sixties and seventies it may help to stave off degenerative diseases or slow their development. A reducing diet need not be a nightmare of portions so small that the diner requires a microscope. The delightful truth is that you can eat large, healthy, tasty portions of the vital protective foods without increasing your body weight THE BASIC SEVEN Let's take a look at each of these key groups of foods, known popularly as The Basic Seven. 1. Leafy Green and Yellow Vegetables You should have two servings each day. These vege tables are rich in vitamin A, which is important for growth and nommal vision. Vitamin A also helps to keep the skin and linings of the nose, mouth, and inner organs in good condition Vegetables also provide significant amounts of the im- ·YOUR OPTIMUM NUTRITION 52 portant B vitamin riboflavin, as well as iron and some calcium. Broccoli, brussels sprouts, cabbage, and greens offer an added bonus of vitamin C which is vital to body tissues A diet low in this vitamin may result in tender gums, swollen joints, and weakened muscles. Citrus fruits are our principai source of vitamin C, but the greens help, too. 2. Citrus Fruits, Tomatoes, Raw Cabbage A portion of citrus frut or tomatoes plus a second fruit each d....11 blood -C---- ing of C. 3 Potatoes, Other Vegetables, and Fruits One serving of potatoes or sweet potatoes each day provides you with valuable nutrients White potatoes contain some vitamin C, while yellow sweet potatoes offer vitamin A as well One daily serving of vegetables and fruits not included in other groups of The Basic Seven ennches your diet with vitamins and minerals Among these are bects, cauliflower, com, cucumbers, onions, sauerkraut, turnips, white cab bage, apples, peaches, bananas, berries, and thubarb. 4. Milk, Cheese, Ice Cream Milk and cheese provide top proteins which help to build and renew tissues. Milk is our leading source of calcium and you cannot have a strong skelctal structure without this mineral, Calcium is not wasted. About ninety-nine per cent of it is utilized in your framework Three to four cups of milk as a drink or in food each day will provide you with the necessary amount Skım milk contains the same values as whole milk but slashes your calore consumption from 165 per cup to 85 per cup. The amount of calcium in one cup of milk can be ·52 HOW TO REDUCE SURELY AND SAFELY duplicated by 3 ounces of cream cheese, 11 ounces of cottage cheese, 142 ounces of Cheddar cheese, or 2 to 3 scoops of ice cream. With the exception of cottage cheese, however, these are higher-calorie foods. 5. Meat, Poultry, Fish, Eggs, Dried Peas and Beans Two servings each day should include meat, poultry, fish, or eggs. They provide high-quality protein, to say nothing of iron, which is essential for your red blood cells. In addition, they supply thiamine, riboflavin, and niacin, the B vitamins which aid your nerves, appetite, digestion, and skin. To top off their values, they offer vitamin A. As for those dried peas and beans, you should include them once or twice a week for their proteín, calcium, iron, and B vitamins, 6. Bread, Flour, Cereals These must be whole-grain, enriched, or restored so that you do not lose their vitamin values. A daily helping will provide the necessary B vitamins. Foods in this group also help out with protein, provide roughage, and supply calories for vital energy in your reproductive years Note carefully the allotted quantities of bread and cereal on the diet which applies to you in the next chapter. 7. Butter and Fortified Margarine These are rich in vitamin A, which protects your eyes and skin and helps guard against infection. They are also rich in calories You should have some each day, but be sure not to exceed the amount specified in your diet Your reducing diet will include foods from each of The Basic Seven groups, so you can see in advance that it won't be too difficult to stomach, It must be reemphasized that optimum nutrition cao not be achieved when you consume calories without vitamins or minerals In a diet comprised of The Basic Seven you receive automatically adequate amounts of essential ·YOUR OPTIMUM NUTRITION 53 vitamins and minerals, The vitamins enable the body to utilize its food most efficiently and keep its tissues in a healthy state. The minerals serve a variety of vital functions. We have discussed calcium, which is necessary for your skeletal structure. Here are a few others, Iron and copper serve in the manufacture of blood. Magnesium plays a role in muscular contractions. Zinc is necessary in insulin reactions Cobalt is an important element in vitamin B12, which is used successfully in the treatment of pernicious anemia. You don't have to worry about the specific foods which contain these minerals—you can be assured that your needs will be met by the Safe and Sure Diets, each of which is rich in The Basic Seven. EAT A BIG BREAKFAST No discussion of your optimum nutrition would be complete without dispelling the widespread myths about from f your total daily calories at breakfast. Otherwise fatigue, irritabil. ity, dizziness, nausea, and headache can take over by midmorning Strange as it may seem in this era of plenty, millions of Amcrican famílies eat inadequate breakfasts. Housewives and their teen-age daughters are the principal victims, but sons and husbands may show equally senous effects. Breakfast is the only meal that is regularly misused, abused, neglected, underrated, gulped, and eaten on the run. It is taken for granted, consumed grudgingly, and considered less important than commuter schedules, car pools, school buses, and time clocks. But it is not less important-it is much more important. What's more, even it you're limited to a reducing diet you can eat a tasty, flling breakfast which will provide ·HOW TO REDUCE SURELY AND SAFELY 3 energy for the moming and win your battle with temptation during the other meals. Few homemakers consider the fact that their families have fasted eight to twelve hours from the dinner meal until breakfast the next morning This fast would not be tolerated during the day, but at night you sleep comfortably without symptoms of hunger. Yet even as you sleep, your stomach is busy preparing for its next intake of food As one step in readying itself, the stomach secretes digestive juices. The presence of these gastric juices is demonstrated vividly by people who suffer from stomach ulcers Their condition makes them painfully aware of the accumu. lation of acids, and often they awaken between 1 and AM with sharp hunger pangs. A glass of milk brings quick relief and enables them to sleep comfortably. You secrete the same juices, though yours do not telegraph such urgent messages. When moming, rolls around, your body is ready and waiting for a healthy breakfast. Its needs cannot be met by black coffee, or by fruit juice and coffee, or by coffee and a doughnut. As our Safe and Sure Drets will show, a person who wants to reduce can still consume fruit juice, cereal and milk, and coffee without overstepping the calorie bounds. The most artful of all breakfast dodgers is the housewife like Helen W., who prepares no breakfast for herself but concentrates on her husband and children While the family is present she eats nothing, but when the last little W. goes off to school she begins her nibbling. For all her diet pretensions, she can't bear to waste the food her family's left. Instead of salving her conscience by refrigerating the remains for future use, she disposes of them in in- -nh-fn-Inch tar malonie intake far exceeds the of breakfast. tells friends on the telephone, "I haven't had my own breakfast yet." She fails to add that she's had everyone else's. Then there's the breed like Lilian R. She believes that 11. 1.

·YOUR OPTIMUM NUTRITION 55 if she ignores breakfast she will lose weight rapidly. Instead of losing weight, Lilian gains lunch Having famished her. self by omitting the 210 calories contained in fruit juice, an egg, toast, and coffee, she pounces on a double-rich lunch topped off by a 350-calone slice of chocolate cake A nutritious breakfast should contain liberal amounts of protein as in eggs, cheese, milk, and breakfast meats Your blood stream will receive end products of protein as much as five to six hours after breakfast. This "holding Vda24A In the next chapter you will find breakfast guides for every member of your family You will note a simple rule for reducing diets—have either toast (unbuttered) or cereal with milk, not both! Our consumption of coffee or tea is an almost unconscious habit, but actually it has purpose A hot drink is a fcature of breakfast from the tropics to the arctic because it warms the innards and imparts a feeling of well-being, It also stimulates the muscular contractions of the intestinal tract, inducing bowel action. Every item m a healthy breakfast contnbutes important nutrients The fruit juice goes a long way toward fulfilling your daily vitamin-C requirement Whole-grain, enriched, or restored ccreals (cooked or prepared dry) are energy foods offering B vitamins, iron, and minerals The milk in each cereal bowl is vital to every member of the family as his most important source of calcium—this goes for the old folks, too, and will help them preserve strong bones. Eggs contain high-grade proteins, vitamins, and min. crals, Bacon, sausage, and ham offer high-quality protein and good quality fat. Whole-grain or enriched bread or toast provides B vitamins and minerals, and the milk solids of enriched white bread contribute more calcium. It is not only the housewife who suffers from an inade ·58 HOW TO REDUCE SURELY AND SAFELY tennis players who perform these sports ten hours or more weekly. The tables for men are divided similarly. Light workers include the great white collar group, consisting of desk workers of every description; automatic machine operators, chauffeurs, salesmen; farmers in all but harvest and planting seasons; elevator operators; painters; and others in like o cupations. THE CALORIES YOU WORK 2080 1480 4'8" 50 5'2" 5'4" 5'6" 5'8 WOMEN Light workers, including housewives, office workers, operators of automatic machines, sales clerks, nurses, etc. height dge 16-19 20-29 30-49 50 and over 1960 1860 1560 1360 1980 1680 2200 2100 1800 1600 2320 2220 1920 1720 2440 2340 2040 1840 2560 2460 2160 1960 5'10" 2680 2580 2280 2080 6'0 2800 2700 2400 Heavy and moderately heavy workers, including waitresses, scrub women, professional dancers, professional athletes 2160 2060 1860 1560 2280 2180 1980 2680 2400 2300 2100 1800 2520 2420 2220 1920 2640 254° 2340 2040 2760 2660 2460 2160 2880 2780 2280 60 3000 2900 2700 2400 2200 4'8" 50 5'2" 5'4" 5'6" 5'8" 5'10" 2580 ·YOUR SAFE AND SURE REDUCING DIET 59 THE CALORIES YOU WORK 50 3080 5'6 5-8 5'10" MEN Light workers, including white collar workers, automatic machine operators, chauffeurs, salesmen, farmers in all but harvest and planting seasons, elevator operators, painters, etc. height age 16-19 20-29 30-49 50 and over 2760 2160 1860 1560 2920 2320 2020 1720 2480 2180 1880 3240 2640 2340 2040 3400 2800 2500 2200 3560 2960 2660 2360 60 3720 3120 2820 6'2" 2520 3880 3280 2980 2680 6'4" 4040 3440 3140 28.40 Heavy and moderately heavy workers, including waiters, miners, longshoremen and stevedores, mail carriers on foot, professional athletes, farmers during peak planting and har- Vesting seasons. 3160 2560 2260 1860 3320 2720 2420 2020 3480 2880 2580 2180 3040 2740 2340 3600 2900 2500 3060 2660 60 3520 3220 2820 62" 4280 3680 2980 64" 4440 3840 3540 3140 5'0 54" 5'6" 5'8" 3640 3800 3960 4120 5'10" 3360 3380 ·58 HOT TO REDUCE SURELY AND SAFELY tennis players who perfom these sports ten houts or more weekly. Ti 111 chauffeurs, salesmen; farmers in all but harvest and planting seasons; elevator operators; painters, and others in like occupations. THE CALORIES YOU WORK 5'4" 5'6 5'8" WOMEN Light workers, including housewives, office workers, operators of automatic machines, sales clerks, nurses, etc. height age 16-19 20-29 30-49 50 and over 1960 1860 2560 1360 2080 1980 1680 1480 2200 2100 1800 1600 2320 2220 1920 1720 2440 2340 2010 1840 2560 2460 2160 1960 2680 2580 2280 2080 6'o 2800 2700 2400 2200 Heavy and moderately heavy workers, including waitresses, scrub women, professional dancers, professional athletes. 2160 2060 1860 1560 2280 2180 1980 1680 2400 2300 2100 1800 2420 2220 1920 2640 2540 2340 2040 2760 2660 2460 2160 2880 2780 2580 2280 6'o 3000 2900 2700 2400 5'10" 4'8" 5'0 5'4" 2520 5'6" 5'8 5'10" ·HU11 YOUR SAFE AND SURE REDUCING DIET 39 THE CALORIES YOU WORK 50 MIEN Light workers, including white collar workers, automatic machine operators, chauffeurs, salesmen, farmers in all but harvest and planting seasons, elevator operators, painters, etc. height age 16-19 20-29 30-49 50 and over 2760 2160 1860 1560 2320 2020 1720 3080 2480 1880 2640 2340 20.40 3400 2800 2500 2200 2960 2660 2360 60 3120 2820 2520 6'2" 2980 2680 6'4" 4040 3440 3140 28.40 2920 2180 3240 5'4" 5'6" 5'8" 5'10" A 3560 3720 3880 0 3280 60 2020 Heavy and moderately heavy workers, including waters, miners, longsloremen and stevedores, mail carriers on foot, professional athletes, farmers during peak planting and harvesting seasons, 3160 2560 2260 1860 3320 2720 2420 3480 2880 2580 2180 3640 3040 2740 2340 3800 3600 2900 5'10" 2500 3060 6'o 2660 3520 6'2" 3220 2820 3680 2980 4440 38.40 3540 31.40 s'o 5'2" 5'4" 5'6" . 1 5'8" 3360 - 3960 4120 4280 ) 3380 ·62 HOW TO REDUCE SURELY AND SAFELY 800 calorie Diet *_Effective for 700 to goo Calories Menu Pattern BREAKFAST: Unsweetened fruit or juice, 2 portion Egg, Whole-wheat or enriched white bread, 1 slice, no butter Skim milk, 42 cup Coffee, if desired (no sugar) LUNCH Lean meat, fish, chicken, or cheese, 2 oz Salad, 1 portion Whole-wheat or enriched white bread, * slice, no butter Unsweetened fruit, 1 portion Skim milk, 42 cup Coffee or tea, if desired (no sugar) SUPPER Fat-free broth, bouillon, or consommé Meat, fish, chicken, or cheese, 2 OZ. Salad or vegetable juice, 1 portion Vegetable, 1 portion Whole-wheat or enriched white bread, 42 slice, no butter Unsweetened fruit, 1 portion Skimi milk, 1 cup Coffee or tea, if desired (no sugar) * The 800 calorie diet is less simple to prepare than others so you will find twelve additional 800 calorie diets listed in Appendix D at the end of the book.

·YOUR SAFE AND SURE REDUCING DIET
63
800-calorie Dict (Cont.)
Sample Menu
BREAKFAST:
Grapefruit, 12
Poached egg, 1
Whole-shcat toast, 1 slice, no butter
Skim milk, 4 cup
Coffee, if desired (no sugar)
LUNCH
Salad plate;
Cottage cheese, 4 cup
Lettuce and tomato
Whole-wheat bread, 4 slics, no butter
Baked apple (unsweetened), 1 medium
Skim milk, 4 cup
Coffee or tea, if desired (no sugar)
SUPPER:
Fat free bouillon
Hamburger patty, 1
Coleslaw with vinegar
Peas, 4 cup
Whole-wheat bread, 4 slice, no butter
Cantaloupe, 44
Skim milk, 4 cup
Coffee or tes, if desired (no sugar)

·66
HOW TO REDUCE SURELY AND SAFELY
1200-calorie Diet-Effective for 1100 to 1300 Calories
Menu Pattern
BREAKFAST:
Unsweetened fruit or juice, 1 portion
Egg, 1
Whole-wheat or enriched white bread, 1 slice, no butter
Milk, 12 cup
Coffee or tea, if desired (no sugar)
LUNCH:
Meat, fish, chicken, or cheese, 2 oz.
Salad, 1 portion
Leafy green or yellow vegetable, 2 portion
Whole-wheat or enriched white bread, 1 slice, no butter
Unsweetened fruit, 1 portion
Milk, 4 cup
Coffee or tea, if desired (no sugar)
SUPPER:
Meat, fish, chicken, or cheese, 3 oz.
Salad or vegetable juice, 1 portion
Vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice, no butter
Unsweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, if desired (no sugar)

·YOUR SAFE AND SURE REDUCING DIET
1200-calorie Diet (Cont.)
Sample Menu
BREAKFAST
Grapefruit juice, 4 cup
Poached egg. 1
Whole-wheat toast, 1 slice, no butter
Milk, cup
Coffee (no sugar)
LUNCII
Broiled founder, 2 oz., with lemon wedge
Asparagus tips on lettuce with pimento gamish
Beets, 1 cup
Whole-wheat bread, 1 slice, no butter
Peach, a
Muk, K cup
Tea (no sugar)
SUPPER
Ríb lamb chops, 2
Tossed vegetable salad, 1 portion
Baked acorn squash, 4 cup
Whole wheat bread, 1 slice, no butter
Applesauce (unsweetened) 14 cup
Milk, 1 cup

·68
HOW TO REDUCE SURELY AND SAFELY
1400-calorie Diet-Effective for 1300 to 1500 Calories
Menu Pattern
BREAKFAST:
Unsweetened fruit or juice, 2 portion
Egg, 1
Whole wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, là cup
Coffee or tea, if desired (no sugar)
LUNCHI:
Lean meat, fish, chicken, or cheese, 3 OZ.
Salad, 1 portion
Leafy green or yellow vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, i pat
Unsweetened fruit, 1 portion
Milk, 22 cup
Coffee or tea, if desired (no sugar)
SUPPER:
Lean meat, fish, chicken, or cheese, 3 oz.
Salad, 1 portion
Vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Unsweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, if desired (no sugar)

·YOUR SATE AND SURE REDUCING DIET 69 1400 calorie Diet (Cont.) Sample Menu BREALFAST: Stewed prunes, 2 Soft-cooked egg, 1 Whole-wheat toast, 1 slice Butter, 1 pat Milk, K cup Coffee or tea, if desired (no sugar) LUNCII. Salad plate: Tuna fish, 2 oz Hard-cooked egg, 1 Lettuce and tomato Carrot sticks, 4 cup Whole-wheat bread, a slice Butter, a pat Pear, 1 Milk, W cup Coffee or tea, if desired (no sugar) SUPPER Roast beef, 4 OZ. Relishes-celery, radishes Turnip, 4 cup Whole-wheat bread, slice Butter, . pat Cantaloupe, 14 Milk, 1 cup Coffee or tea, if desired (no sugar)

·HOW TO REDUCE SURELY AND SAFELY
1600-calorie Diet-Effective for 1500 to 1700 Calories
Menu Pattern
BREAKFAST:
Frunt or juice, 1 portion
Egg, 1
Whole-wheat bread or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, 4 cup
Coffee, 1 tsp. sugar
LUNCII
Lean meat, fish, chicken, or cheese, 3 oz.
Salad, a portion, 12 cup
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Sweetened fruit, 1 portion
Milk, 12 cup
Coffee or tea, 1 tsp. sugar
SUPPER:
Lean meat, fish, chicken, or cheese, 4 oz.
Vegetable, 2 portions
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Sweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, 1 tsp. sugar

·YOUR SAPE AND SURE REDUCING DIET
11
1600 calorie Diet (Cont.)
Sample Alene
BREAKFAST:
Crapefruit sections, 44 cup
Cooked egg,
Whole-wheat toast, a slice
Buttes, p3t
Milk, 4 cup
Coffee, 1 tsp sugar
ZONCII:
Salmon, 3 OZ
Tossed vegetable salad
Whole-sheat bread, slice
Butter, a pat
Stewed peaches, 2 halves
Milk, 4 cup
Coffce, 1 tsp. sugar
SUPPER
Steak, 4 OZ.
Spinach, *1 cup
Carrots, 1 cup
Whole wheat bread, 1 slice
Buttes, 2 pats
Stened pears, 1 balves
Milk, 1 cup
Coffee or tea, 1 tsp sugar

·74
HOW TO REDUCE SURELY AND SAFELY
2000-calorie Diet-Effective for 1900 to 2100 Calories
Menu Pattern
BREAKFAST
Fruit or juice, 1 portion
Egg, 1
Cereal, 1 portion, with 1 tsp. sugar
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, 1 cup
Coffee, 1 tsp sugar
LUNCHI:
Lean meat, fish, chicken, cheese, 4 oz.
Salad, 1 portion, salad dressing, 1 tsp.
Whole-wheat or enriched white bread, slice
Butter or fortified margarine, 1 pat
Sweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, 1 tsp sugar
SUPPER:
Lean meat, fish, chicken, cheese, 4 oz.
Potato, rice, or noodles, 1 portion
Vegetable, 1 portion
Whole-wheat or enriched white bread, 2 slice
Butter or fortified margarine, 2 pats
Cake, pie, ice cream, or milk pudding
Coffee or tea, 1 tsp. sugar

·T!
YOUR SATE AND SURE REDUCING DIET
re
2000-calorie Diet (Cont.)
75
Sample Menu
BREAKFAST:
Orange juice, 4 cup
Egg, 1
Oatmeal, 4 cup, with 1 tsp sugar
Whole wheat bread, 1 slice
Butter, 1 pat
Milk, 1 cup
Coffee, 1 tsp sugar
LUNCII
Hamburger patties, 2
Lettuce and tomato salad, 2 tsp mayonnaise
Whole-wheat bread, a slice
Butter, 1 pat
Banana, 1, small
Milk, 1 cup
SUPPER:
Fat-free bouillon
Roast veal, 4 OZ.
Noodles, 4 cup
Beets, 1 cup
Whole-wheat bread, 1 slice
Butter, 2 pats
Blueberry pic
Coffee or tea, 1 tsp. sugar

·76
HOW TO REDUCE SURELY AND SAFELY
2200 calorie Diet-Effective for 2100 to 2300 Calories
Menu Pattern
BREAKFAST:
Fruit or juice, 1 portion
Ege 1
Cereal, 1 portion, with 1 tsp. sugar
Whole-wheat or ennched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream
LUNCH
Lean meat, fish, chicken, cheese, 4 oz.
Salad, 1 portion, French dressing, 1 tbsp.
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, i pat
Sweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, 1 tsp. sugar
SUYPER:
Lean meat, fish, chicken, or cheese, 4 oz.
Potato, rice, noodles, 1 portion
Salad or vegetable juice
Vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 2 pats
Cake, pie, ice cream, mulk pudding
Milk, 1 cup
Coffee or tea, 1 tsp. sugar

·YOUR SAFE AND SURE REDUCING DIET
2200 calorie Diet (Cont.)
Sample Menu
BREAKFAST:
Crapefruit sections, 4 cup
Cornflakes, 74 cup, with a tsp sugar
Poached egg
Whole wheat toast, 1 slice
Butter, a pat
Milk, 1 cup
Coffcc, 1 tsp, sugar, 2 tbsp light cream
LUNCHI:
Baked salmon, 4 OZ.
Tossed salad, 1 tbsp. French dressing
Whole-wheat bread, 1 slice
Butter, 1 pat
Frozen strawberries, 44 cup
Milk, 1 cup
Tea, 1 tsp sugar
SUTTER:
Mexed vegetable juice, 2 cup
Broiled livet, 4 02
Mashed potatoes with paprika, cup
Onions, 4 cup
Whole wheat bread, slice
Butter, - pats
Coconut-cream pie
Mk, 1 сар
Cofce, 1 tsp. sugar

·78 HOW TO REDUCE SURELY AND SAFELY 2400-calorie Diet-Effective for 2300 to 2500 Calories Menu Pattern BREAKFAST: Fruit or juice, 1 portion Egg, 1 Cereal, 1 portion, with 1 tsp. sugar Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat Coffee, 1 tsp. sugar, 1 tbsp. light cream LUNCH: Lean meat, fish, chicken, cheese, 4 OZ. Salad, 1 portion, mayonnaise, 1 tsp. Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat Sweetened fruit, 1 portion Milk, 1 cup Coffee or tea, 1 tsp sugar SUPPER Lean meat, fish, chicken, or cheese, 4 oz. Potato, rice, noodles, 1 portion Vegetable, 2 portions Whole-wheat or enriched white bread, slice Butter or fortified margarine, 2 pats Cake, pie, ice cream, mulk pudding Milk, 1 cup Coffee or tea, 1 tsp. sugar EVENING SNACK: Fruit, 1 portion ·73 YOUR SAFE AND SURE REDUCING DIET 2.400 calorie Dict (Cont) Sample Menu BREAKFAST: Cantaloupe, 14, medium Fanna, Y2 cup, with 1 tsp sugar Whole-wheat toast, z slices Butter, 1 pat Milk, 1 cup Coffee, 1 tsp sugar, 1 tbsp. light cream LUNCII Sanduich: Hard-cooked eggs chopped, 2 Mayonnaise, 1 tsp. Whole-wlicat bread, 2 slices Butter, 1 pat Tomato stuffed with cottage cheese, 4 cup, on lettuce leaf Steued greengage plums, a Milk, 1 cup Tea, 1 tsp sugar SUPPER: Veal chop, 1 mcdium, trim fat Steamed potato, 1 medium String beans, 42 cup Carrots, 4 cup Wholc-wheat bread, 1 slice Butter, 2 pats Layer cake, 1 slice Milk, 1 cup Coffee, 1 tsp. sugar EVENING SNACK: Apple, 1, medium ·80 IIOW TO REDUCE SURELY AND SAFELY 2600-calorie Diet-Effective for 2500 to 2700 Calories Menu Pattern BREAKFAST: Fruit or juice, 1 portion Egg, 1 Cereal, 1 portion, with 1 tsp. sugar Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat Milk, 1 cup Coffee, 1 tsp. sugar, 1 tbsp. light cream LUNCH: Cream soup, 1 portion Lean meat, fish, chicken, cheese, 4 oz. Salad, 1 portion, mayonnaise, 1 tsp. Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat Sweetened fruit, 1 portion Milk, 1 cup Coffee or tea, 1 tsp sugar SUPPER: Lean meat, fish, chicken, or cheese, 4 oz. Potato, rice, noodles, 1 portion Salad or vegetable juice Vegetable, 1 portion Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 2 pats Cake, pie, ice cream, mulk pudding Milk, 1 cup Coffee or tea, 1 tsp sugar EVENING SNACK Fruit, 1 portion ·YOUR SAFE AND SURE REDUCING DIET 81 2600-calorie Diet (Cont.) Sample Menu DREAKFAST: Pincapple juice, 12 cup Shredded Wheat biscuit, 1, with 1 tsp sugar Poached egs, 1 Whole-wheat toast, 2 slices Butter, 1 pat Milk, 1 cup Coffee, 1 tsp sugar, 1 tbsp. light cream LUNCUI: Cream of mushroom soup Cheese omelet. eggs, 2 cheese, 2 02 Lettuce wedge, 1 tsp. mayonnaise Whole-wheat bread, z slices Butter, 1 pat Stewed cherries Milk, 1 cup Tea, 1 tsp sugar SUPPER Tomato juice Pot roast of beef, 4 oz Noodles, 4 cup Parslıcd carrots, 2 cup Whole wheat bread, 1 slice Butter, 2 pats Chocolate pudding Milk, 1 cup Coffee, 1 tsp sugat EVENING SNACK: Pach, 1 ·82 HOW TO REDUCE SURELY AND SAFELY 2800 calorie Diet-Effective for 2700 to 2900 Calories Menu Pattern BREAKFAST Fruit or juice, 1 portion Cereal, 1 portion, with 1 tsp. sugar Egg, 1 Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat fam, jelly, or honey, 2 tsp. Milk, 1 cup Coffee, 1 tsp. sugar, 1 tbsp. light cream LUNCH Cream soup, 1 portion Lean meat, fish, chicken, cheese, 4 oz. Salad, 1 portion, mayonnaise, 1 tsp. Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 1 pat Sweetened fruit, 1 portion Milk, 1 cup Coffee or tea, 1 tsp. sugar MIDAFTERNOON: Milk, 1 cup SUPPER: Lean meat, fish, chicken, or cheese, 4 oz. Potato, rice, noodles, 1 portion Vegetable, 2 portions Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 2 pats Cake, pie, ice cream, milk pudding Milk, 1 cup Coffee or tea, 1 tsp. sugar EVENING SNACK. Fruit, 1 portion ·YOUR SAFE AND SURE REDUCING DIET 2800-calorie Dict (Cont.) Sample Menu BALATYAST Orange juice, 1 cup Oatmeal, 1 cup, with 1 tsp. sugar Cooked cge, Whole wheat toast, 2 slices Butter, 1 pat Strawberry jam, 2 tsp. Milk, 1 cup Coffcc, 1 tsp sugar, 1 tbsp. light cream LUNCII. Cream of celery soup Sandwich Chicken, 4 oz. Lettuce Whole wheat bitad, 2 slices Butter, 2 pat, mayonnaise, 1 tsp. Steued peaches, 1 halves Tea, 1 tsp sugar INDIFTERNOOY. Milk, 1 cup Mak, 1 cup SUPPER. Meatloaf, 4 OZ Mashed potato, 1 cup Cauliflower, 45 cup Peas, K2 cup Wholc wheat bread, 1 slice Butter, 2 pats Iced angel food cake Milk, 1 cup Coffee, 1 tsp. sugar TVENING SNACK: Pear, 1 ·84 HOW TO REDUCE SURELY AND SAFELY 3000-calorie Diet-Effective for 2900 to 3100 Calories Menu Pattern OZ, BREAKFAST Frut or juice, 1 portion Cereal, 1 portion, with 1 tsp. sugar Egg, 1 Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 2 pats Jam, jelly, or honey, 2 tsp. Milk, 1 cup Coffee, 1 tsp sugar, 1 tbsp. light Cream LUNCHI: Cream soup, 1 portion Lean meat, fish, chicken, cheese, 4 Salad, 1 portion, mayonnaise, 1 tsp Whole-wheat or enriched white bread, 2 slices Butter or fortified margarine, 2 pats Sweetened frunt, 1 portion Milk, 1 cup Coffee or tea, 1 tsp. sugar MIDAFTERNOON: Milk, 1 cup, cookie, 1 SUPPER: Lean meat, fish, chicken, cheese, 4 OZ. Potato, rice, noodles, 1 portion Vegetable, 2 portions Whole-wheat or enriched white bread, z slices Butter or fortified margarine, 2 pats Cake, pie, ice cream, milk pudding Milk, 1 cup Coffee or tea, 1 tsp. sugar EVENING SNACK: Fruit, 1 portion ·. YOUR SATE AND SURE REDUCING DIET 3000-calorie Diet (Cont.) Sample Menu BREAKFAST: Grapefruit, Rice Krispies, ¥4 cup, aath 2 tsp. sugar Cooked ege: Whole-wheat toast, 2 slices Butter, 2 pats Grape jelly, 2 tsp Milk, 1 cup Coffcc, 1 tsp sugar, 1 tbsp. light cream LUNCII: Cream of tomato soup with crackers, 4 Cold plate: Cold cuts, 2 OZ Swiss cheese, 2 OZ Celery and carrot curls Mayonnaise, 1 teaspoon Whole-wheat bread, 2 slices Butter, 2 pats Steued prunes, 2 Mük, a cup Tea with a tsp sugar NIIPAFTERNOON. Milk, 1 cup, chocolate cookie, a SUTPER: Roast turkcy, 4 OZ. Rice, 1 cup Broccoli, 43 cup Bects, 2 cup Whole wheat bread, 2 slices Butter, 2 pats Butter pecan ice cream Coffee, 1 tsp. sugar CENTNG SYACK: Apple, 1 Milk, 1 cup ·86 HOW TO REDUCE SURELY AND SAFELY SUBSTITUTES ON YOUR DIET You will find a long list of substitute foods on pages 87 to 89. These substitutes will not affect either the calone balance or the nutritional value of your Safe and Sure Diet They are designed to bring variation and pleasure to your meals, to make your weight loss as painless as possible. They include foods available at all times of the year They allow you to cater to your personal preference without disrupting your steady weight loss. Let's see how the substitutions work. We'll take the breakfast of the 800 calorie diet as our example The menu pattern calls for unsweetened fruit or juice. The list of substitute fruits on page 89 indicates that you can select 12 cup of blueberries, or 2 cup of orange juice, or 12 of a small sliced banana, or the listed quantity of any other substitute fruit without affecting your 800-calorie diet. As a change from the one egg mentioned in the menu pattern you can select any item in the substitute list on page 88 headed In Place of One Egg This could be three strips of crisp bacon or 1 ounce of any of the cheeses listed. Instead of the slice of whole-wheat or enriched white bread mentioned in the menu plan, you might choose a On hondert 1, Place of crackers Iba toast If you prefer cereals, you can choose 42 cup of the cooked variety or any listed portion of one of the prepared cereals The 800 calorie diet is the lowest one offered and therefore presents us with the least variety. But even with this diet your breakfast can vary from 42 grapefruit i boiled egg 1 slice of dry toast coffee with skim milk 11 1 1-1 - ·YOUR SAFE AND SURE REDUCINC DIET 07 to cup orange juice * individual package of Corn Flakes with skim milk 3 strips of crisp bacon coffee The same method of substitution enables you to vary every meal in every dict pattern. Now you're ready to go to it. Pick up the diet that comes closest to the number you got by subtracting 1000 calories from your daily expenditurc Begin your Safe and Sure Dict by going over the menu pattern, the two sample menus, and the substitutions listed at the end of this chapter Appendix A at the end of this book is a Caloric Counter, which lists the calone values of virtually every food. Appendix B is a convenient table, 100 calorie Por. tions of Foods, which will simplify your diet substitutions SUBSTITUTE FOODS for Your Safe and Sure Diet In Place of One Slice of Bread (65 CALORIES) or One Sery. ing of Fruit 3 soda crackers or Unccda Biscuits 6 Saltincs 24 Cralam Crackers 10 cheese crackers minus 1 tsp. butter 7 Ritz Crackers minus 1 tsp. butter 8 Sliccs Melba toast 3 slices 7 w icback 2 small baking powder biscuits 1:n sq. com bread 1 plain mulin (2 in. diameter) 1 wamc, avg size, minus 1 tsp. butter ·88 HOW TO REDUCE SURELY AND SAFELY 4 oblong Ry-krisp square matzoth 4 Triscuits, National Biscuit Company *2 cup cooked breakfast cereal 42 cup or 34 individual pkg. Bran Flakes, Kellogg 43 cup or 3% individual pkg. Corn Flakes, Kellogg 12 cup or 34 individual pkg. Krumbles, Kellogg 12 cup or 3% individual phg. Pep, Kellogg 3 cup of 3% individual pkg. Rice Krispies, Kellogg 1 Shredded Wheat biscuit or 12 individual pkg. Kellogg 3 cup or 33 individual pkg Wheat Krispies, Kellogg 1 cup or i individual pkg. Puffed Rice, Quaker 1 cup or i individual pkg Puffed Wheat, Quaker 2 cup cooked macaroni, spaghetti, or noodles 4 cup cooked rice 1 small potato 143 cups potato chips. Subtract 1 avg. pat (2 level (sps.) butter 5 med. pretzels 1 cup unbuttered popcom In Place of One Egg (75 CALORIES) 1 Oz meat 1 Oz fresh fish, canned tuna, or canned salmon 1 oz. faw 3 strips bacon 1 oz. Cheddar, Munster, Swiss, Roquefort, or Edarn cheese 1 OZ. (1 heaping tbsp.) cottage, loose, or pot cheese 6 med, oysters 4 large shrimps 6 med. clams i large or 3 small sardines 2 tbsp flaked lobster Fresh Fruits Portions of Fruit Equal in Calories (65 CALORES) to One Slice of Bread ·3 med. 3 cup 4 cup 42 cup 1 cup 10 YOUR SAFE AND SURE REDUCING DIET $9 Fruits may be eaten fresh or cooked without adding sugar. To cook or bake a serving of fruit, measure it raw. Add water and cook. The juice as well as the fruit may be used. Dricd fruits contain a large amount of sugar and should be avoided. Apple y med. Limes, sweet Apricots 2 med. Loganberries 1 cup Banana 1 small Mangocs Y med. Blackberries Mulberries Blueberries Orange 1 med. Cantaloupe med. Orange juice Cherries, sweet Peach i med. Cranberries 1 cup Pear Y med Currants 4 cup Persimmon med Figs, fresh 2 med. Pincapple 1 slice, Cooseberries 4 cup 42-in Grape juice 4 cup thick Grapefruit med Pineapple juice % cup Grapefruit juice Plums 3 Crapes 15-20 Pomegranates 44, 644-in. Guavas, fresh 2 small diameter Iloncydew melon 3 in wedge Raspberries 1 cup from 7-in. Strawberrics 1 cup mclon Tangerines 2 med. Kumquats Watermelon % whole Lemons 2 med 49 cup med. 4 med ·10. Tips on Reducing A weight loss of about two pounds a week is your safest, surest method of reducing to your most desirable weight. Thus it should take you ten weeks to lose 20 pounds, fifteen weeks to lose zo pounds, and twenty weeks to reduce by 40 pounds, If you lose an average of less than 2 pounds a week, you are not sticking to your diet or you have not located yourself correctly in The Calories You Work table on pages 58 and 60 If you lose an average of more than 2 pounds a week, you are not eating as much as your Safe and Sure Diet permits or you have not located yourself correctly in The Calories You Work table. This does not mean that you should expect a 2-pound change every week Before launching your dict you should become aware of some of the peculianties of dieting. 90 ·TIPS ON REDUCING 91 DIETS CAN BE DECEPTIVE 12. tale from a week to a month for their water balance to correct itself automatically Medical journals have reported cases in which there was no weight loss for a month, followed by an 8- to 10-pound loss in a few days. Don't be discouraged by the apparent failure of your dict--and don't be too delighted by a sudden loss of weight. Some people lose 8 to 10 pounds during the first week of dieting because of mild acidosis. This causes the loss of large amounts of water As has been pointed out repeatedly, ciglit Ructuations because of the presence of water are tiflimportant If you weigh yourself after you perspite, you, may think water balance will restore your weight to what it was bcfore you pesspired That is one of the reasons why it is suggested that you weigh yourself only once a week whilc dicting. First draw Inminh... forgotten. A sample chart is given below for your conien. icncc Now wcigh yourself just before breakfast on the same day of each week and enter it on the chart. Your weight loss should averige out to approximately two pounds per neck waglit fluctuations caused by water in your body.

·92 HOW TO REDUCE SURELY AND SAFELY WEIGHT CHART My diet began I weighed Ib. My desirable weight is. Jb. I will lose Jb. My weighing-in day is My weight after First week Eleventh week Second week Twelfth week Third week Thirteenth week Fourth week Fourteenth week. Fifth week Fifteenth week Sixth week. Sixteenth week Seventh week Seventeenth week. Eighth week. Eighteenth week Ninth week Nineteenth week Tenth week Twentieth week your diet HUNGER PANGS For the first ten days or so of feel you may occasional hunger pangs. These will not be severe because you are eating three healthy meals each day. Nevertheless you may be concerned about them. Here are some of the things you can do for relief. You can chew celery stalks and radishes between meals These will help to fill you without adding a significant number of calories. If you are a candy eater, an occasional gumdrop will enable you to continue your habit without ruining your diet. That's because gum arabic has no calorie value and the few crystals of sugar are not sufficient to disrupt our desrent to slimness. may ·TIPS ON REDUCING . . Beet greens 1 of the sandwich or cake which added calories in the past. Within ten days of the time you begin your Sale and Sure Diet, your hunger pangs will disappear. Your condi. tioned reflexes will have adjusted to your new and healthier way of living, and you will find that cven the slight strain of the first days has vanished, EAT UNLIMITED AMOUNTS OF THESE FOODS It, for any reason, you feel the need for more food than your diet permits, here is a whole group of vegctables which can be caten in unlimited amounts without disturbing your dict: Asparagus Lecks Beans, string (green and wax) Mustard greens Pepper, green Broccoli Poke shoots Cabbage Radishes Cabbage, Chinese or celery Romaine lettucc Cauliflower Sauerkraut Sea kale Chard Sorrell Chicory Icaves Spinach Chives Squash, summer Collards Tomato juice Cucumbers Tomatoes Dock Turnip tops Endive Vegetable marrow Fennel Water Cross WATCII THOSE MEALS BETWEEN MEALS Your between mcal activities are as important to the success of your Safe and Sure Dict as your habits at the din. ing table. Peanuts and canapés, the hot dogs you mibble un. consciously as you watch a ball game, the snacks you munch . Celery ·94 HOW TO REDUCE SURELY AND SAFELY a before your TV set, and the sinister drinks at the nineteenth hole, these are the villains that are out to wreck your diet. Sugar-rich soft drinks can also upset your pattern. Substitute tomato juíce, not fruit juices. Between-meal fruits, innocent as they sound, are also hazardous. There are more calories in a moderate-sized apple than in a slice of bread, And a handful of cherries, comprising 20 per cent sugar, supplies enough energy for mile walk Of course if you don't walk the mile, you store the energy as fat. As the family cook, the wife plays a key role in her own and her husband's successful dieting. She should set aside portions of vegetables for those dieting before adding butter for the rest of the family. Portions of salad should be separated before adding the calorie-rich dressing Put aside the boiled potatoes before saturating them in butter and milk Gravy should be kept in its own boat instead of launclung everyone on the sea of obesity. As for apple pie, let the dicters scrape the apples from the crust Precrust is for folk without paunches, but every one can enjoy the apples. Safe and Sure Diets permit all members of the family to eat the same basic foods, whether they are dieting or not. Lilavinh accessones. 'hole family than frying them. The Calorie Counter at the end of this book will help you to choose meats which do not abound in extra calories. sting rather HINTS FOR LOW-CALORIE COOKERY Calorie tables, such as the Calorie Counter at the end of this book, list the number of calories contained in the food before cooking, unless they specify othenvise. Remem. ber that for every teaspoonful of butter, oil, or fat added in the cooking you are adding 45 calories. For every teaspoon ful of sugar used in cooking fruits you are adding 16 calories, ·TIPS ON REDUCING 95 and when you casually use onc-half cup of flour to thicken your gravy you are adding 200 calories to thicken your physique. To keep your calone count low try not to add fats, oils, sugar, or flour. Let your byxords be broiling, boiling, stew. ing, steaming, pressure cooking, baking, or roasting. Have you ever considered the difference between the various types of broiling? If you pan broil meat, it reabsorbs its fat dnppings to a T. your IC the pan, lessening the calone content of the meat The double boiler can be an unsung hero in ducing dict. It enables you to scramble eggs without using butter and hence to diversify your breakfast menus On the next pages you will find recipes for low-calone cye catchers. These are made with the artificial sweeteners, Suceta and Sucaryl Tlicy have valuable functions when used with moderation, but their excessive use is not encouraged Thesc dishes have the eyc appeal of high-calorie desserts and dressings This does not mean, however, that they will satisfy you in the same way It is suggested that you reservc them for party and special occasions. If you are overweight, your cating habits need 3 reeducation it the following preparations case the strain of your rccducation they perform a valuable scrvice -but the sooner you can discard them entirely the sooner you will reach and maintain your desirable wcight. LOW-CALORIE EYE CATCHERS YAXILLA ICE CREAM il cup skim milk : tsp unflavored gelatin 1 tbsp. Sucaryl solution 2 tsp. vanilla 288s, separated Few gtains salt ·94 HOW TO REDUCE SURELY AND SAFELY before your TV set, and the sinister drinks at the nineteenth hole, these are the villains that are out to wteck your dict Sugar-rich soft drinks can also upset your pattem. Sub stitute tomato juice, not fruit juices. Between-meal fruits, innocent as they sound, are also hazardous There are more calories in a moderate-sized apple than in a slice of bread. And a handful of cherries, comprising 20 per cent sugar, supplies enough energy for a mile walk. Of course if you don't walk the mile, you store the energy as fat As the family cook, the wife plays a key role in her own --L------pant Jatina Oho should set aside rated before adding the calorie-rich dressing. Put aside the boiled potatoes before saturating them in butter and milk. Gravy should be kept in its own boat instead of launcluing everyone on the sea of obesity. As for apple pie, let the dieters scrape the apples from the crust. Piecrust is for folk without paunches, but every one can enjoy the apples. Safc and Sure Diets permit all members of the family to eat the same basic foods, whether they are dieting or not. Those who are slimming down just omit the rich accessories. The housewife can help herself and her whole family by selecting lean meats and by broiling or roasting rather than frying them. The Calone Counter at the end of this book will help you to choose meats which do not abound in extra calories, HINTS FOR LOW-CALORIE COOKERY Calone tables, such as the Calorie Counter at the end of this book, list the number of calories contained in the food before cooking, unless they specify othenvise. Remem- ..112 Butter mit or fat added is - S, ·95 TIPS ON REDUCING and when you casually use one-half cup of flour to thicken your gravy you are adding 200 calories to thicken your physique. To keep your calorie count low try not to add fats, oils, sugar, or flour. Let your bywords be broiling, boiling, stew. ing, steaming, pressure cooking, baking, or roasting Have you ever considered the difference between the vanous types of broiling? If you pan broil meat, it reabsorbs its fat dnppings to a large extent and maintains its original calore value. If you have greased the pan you have more calories, of course But if you gnill meat, the natural fats melt and drip into the pan, lessening the calorie content of the meat. The double boiler can be an unsung hero in your te ducing diet. It enables you to scramble eggs without using butter and hence to diversify your breakfast menus. On the next pages you will find recipes for low-calone eye catchers These are made with the artificial sweeteners, Sweeta and Sucary! They have valuable functions when used with moderation, but their excessive use is not encouraged. These dishes have the eye appeal of high-calorie des. serts and dressings This does not mean, however, that they will satisfy you in the same way It is suggested that you reserve them for party and special occasions If you are overweight, your eating habits need a reeducation If the following preparations ease the strain of your reeducation they perform a valuable service but the sooner you can discard them entirely the sooner you will reach and maintain your desirable weight LOW.CALORIE EYE CATCHERS VANILLA ICE CREAM 14 cup skim milk 1 tsp unflavored gelatın 1 tbsp Sucaryl solution 2 tsp sanilla 2 eggs, separated Few grains salt ·96 HOW TO REDUCE SURELY AND SAFELY Mix Sucaryl with 34 cup skim milk; scald; pour over beaten egg yolks. Sprinkle gelatin over remaining milk mixture; stir until dissolved. Cool. Add vanilla and salt. Pour into freezing tray; freeze firm. Remove from tray to chilled bowl. Break up with wooden spoon. Beat with electric mixer or rotary egg beater until free from Jumps but crumbly. Fold in stiffly beaten egg whites. Return to tray; freeze until firm. Yield. six servings; 110 calories per serving, APRICOT "ICE CREAM" 1 cup water 48 tsp. Sweeta 4 cup nonfat dry milk 44 cup lemon juice 1 cup cooked dried apricots, about 28 halves Blend water and dry milk together until smooth, using rotary beater or electric blender. Purée apricots, along with the liquud in which they were cooked, in a food mill, or blend to purée consistency in an electric blender, Combine milk, apricot purée, Sweeta, and lemon juice, Mix well. Pour into freezing tray. Freeze as quickly as possible. When about half frozen, place in a mixing bowl and beat with rotary beater until the consistency of mashed potatoes. Do not overbeat. Continue freezing until firm but not hard. Yield: about two cups, or four servings; 105 calories per serving BAKED CUSTARD 2 eggs 10 Sucaryl tablets 14 tsp salt 2 cups skım milk 1 tsp. vanilla Nutmeg Crush Sucaryl tablets; dissolve in 2 tbsp of the milk. Scald remaining milk in top of double boiler over simmering water. Beat eggs frothy. Stir in salt, vanilla, and dissolved Sucaryl tablets. Add hot milk and mix well Strain into individual custard cups; sprinkle with nutmeg. Set ·TIPS ON REDUCING 97 filled cups in pan of hot water, having water within ♡ in of top of cups Bake in slow oven (300°F.) 1 hr, or until knife inserted comes out clean Serve cold Yield. Eve servings; 100 calories per serving. BARBECUE SAUCE 1 tbsp. butter 1 small clove garlic, minced 1 tsp Kitchen Bouquet 2 tbsp minced onion 1 tsp dry mustard 2 tbsp. wine vinegar 1 tsp. salt 44 cup catsup 9 drops Sweeta 11 1 Let Kitch just to boil and remove from heat Yield: 72 cup; 5 calories per serving HIERB SALAD DRESSING 1 egg 2 cups water 2 tbsp flour * cup vinegar 1 tbsp. mustard 142 tsp Sucaryl solution or 44 tsp marjoram Y4 tsp rosemary 12 tablets DAL --- 11. we liquid), beating well Cook over low heat, sturing constantly, until mixture comes to a boil Remove from heat, cool Yield. 32 tbsp; 10 calories per tablespoon. LEMON MILK SHERBET 1 tbsp. unflavored gelatın Yellow rind of 1 lernon 1 cups water 2 cup lemon juice ¥4 cup nonfat dry milk 14 tsp. Sweeta ·HOW TO REDUCE SURELY AND SAFELY Soften gelatin in 44 cup of the water and dissolve over low heat or hot water. Blend remaining water and dry milk together until smooth, using rotary beater or electric blender. Carefully grate only the yellow rind from the lemon and combine with lemon juice and Sweeta. Stir in dissolved gelatın Stir milk mixture into gelatin and lemon juice and mix well. Pour into freezing tray and freeze as quickly as possible. When mixture has frozen about 1 in. from edge, remove to a bowl and whip with rotary beater until about the consistency of mashed potatoes. Do not overbeat, Return to freezer and freeze until firm, Yield: about two cups, or four servings; 5 calories per serving APPLE BETTY 10 Sucaryl tablets or 1/4 tsp. 2 cups soft coarse bread crumbs solution (2 slices bread) 14 cup water 4 tsp. cinnamon 2 tbsp. lemon juice * tsp. salt 4 medium apples, sliced thin Mix or dissolve Sucaryi with water and lemon juice T'oss together bread crumbs, cinnamon, and salt until well mixed. Spread about one-third of the crumbs in greased 142-4t. casserole, cover with half of the apple slices. Add layer of crumbs, add remaining apple slices; finish with layer of crumbs Spoon Sucaryl mixture over top layer. Cover; bake in a moderate oven (375°F.) zo min Remove cover; continue baking 30 to 35 min. longer. Serve warm or cold. Yield. five servings; 90 calories per serving. SNOW PUDDING 1 envelope unfavored gelatin 1 tsp. grated lemon rind ¥4 cup cold water ¥4 cup lemon juice 44 tsp Sweeta Pinch salt 1 tbsp granulated sugar 1 cup hot water 3 egg whites ·TIPS ON REDUCING Soften gelatin in cold water for 5 min salt, and hot water. Stir until gelatın is da lemon rind and juice and stir until well blende mixture begins to thicken Beat egg whites u not dry, gradually beating in the sugar Conta until egg whites stand in peaks Then add to ture, folding gently until thoroughly combined lightly oiled 1-4t, mold or eight 6-oz, molds firm Unmold and serve plain or with crushed be Yield: eight servings; 20 calones per serving a COFFEE WHIP 1 tbsp unflavored gelatın 2 tsp Sucaryl solutio ¥4 cup cold water 16 tablets 2 cups strong, hot coffee Soften gelatin in cold water; dissolve in hot with Sucaryl Pour about one-fourth of this mixtus small, shallow pan to depth of 12 in; chill until firr into %-in cubes. Chill remaining mixture until sirupy with rotary egg beater until light and fluffy Spoon sherbet glasses, chill until firm; garnish with the cubes of coffee jelly. Yield six servings, 6 calones per serving. SPECIAL FRUIT PUNCH 4 tsp Swceta 4 cups cold strong tea 1 cup water Ice * cup lemon juice Angostura bitters No 2 can unsweetened pineapple juice Combine Sweeta, water, lernon juice, pineapple juice, and tea Chill Serve over ice and add a dash of angostura in each glass Yield about 872 cups before adding ice, or ten servings; 30 calones per serving ·100 HOT TO REDUCE SURELY AND SAFELY CRANBERRY RELISHI 6 Sucaryl tablets 1 Orange, unpeeled 1 lb. cranberries 2 apple, unpeeled Crush Sucaryl tablets Grind all the fruit together, ad the Sucaryl, and mix thoroughly. Serve on crisp lettuce on water cress as a salad, or serve as a sauce to gamish hol day meals, Yield: 84 cup servings; 53 calories per serving, SAVORY DRESSING FOR SALAD GREENS * cup lemon juice 1 tsp.onion juice 2 tbsp. tomato purée tsp. dry mustard ¥4 tbsp salt 3 drops Tabasco sauce Y6 tsp. paprika Y tsp. Sweeta (24 drops) Combine all ingredients and mix well. Chill. Shake well before pouring over salad greens. Yield: about sa cup of 10 tbsp, five servings of z tbsp each; 10 calories per serving. LEMONADE Put a scant 42 tsp. Sucaryl solution, or 3 tablets, in 2 tbsp fresh, strained lemon juice; add enough water to make 8 oz Add ice as desired, garnish with a slice of lemon. Yield one serving, 8 calories. MOLDED CITRUS SALAD 2 cups grapefruit sections, 2 envelopes unfavored gelatin coarsely diced 1 tsp Sweeta 14 cup lime juice or lemon * tsp salt or celery salt juice 2 cups finely shredded carrots Unsweetened grapefruit juice, about 2 cups After preparing fresh grapefruit sections, allow them to stand in refngerator for 30 min., then drain juice into ·TIPS ON REDUCING 101 quart measure Add lime juice and enough unsweetened grapefruit juice to make 3 cups. Soften gelatin in 2 cup of the fruit juice and dissolve over low heat or hot water Yield: erght servings; 70 calories per serving GARDEN SALAD RING 1 envelope unflavored gelatine Green food coloring Ya cup cold water 1 cup diced, peeled cucumber 2 cups boiling water 1 cup sliced radishes 1 tsp salt 74 cup sliced scallions 4 cup lime juice 24 tsp Sucaryl solution or 12 tablets 1 Sprinkle gelatın on cold water. Dissolve in boiling water. 23. ing to white oiled 5 with crisp salad greens. Yield: six servings; 16 calories per serving LOW-CALORIE CHOCOLATE SAUCE 1 cup water tsp vanilla 44 cup cocoa z drops almond extract 1 tbsp cornstarch ¥4 tsp Sweeta Slowly add 74 cup water to the cocoa, blending well Cook over low heat, stimng frequently, for about 2 to 3 min. Combine and add remaining ¥4 cup water and cornstarch Continue cooking, stirring constantly, untul sauce ·102 HOW TO REDUCE SURELY AND SAFELY has thickened, Remove from heat and stir in vanilla, almond, and Sweeta. Yield: 1 cup, or eight servings of 2 tbsp. each; 15 calories per serving Here are some cheese recipes for special occasions Note that their calorie content is higher than that of the usual foods permitted during your reducing diet. Use these recipes with caution and at rare intervals. CHEESE SOUP Stir 44 cup pot cheese into clear, skimmed, warm bouillon When medium-fat cheeses are permissible, grated Parmesan or Emmentaler can be used. Cheese may be added to all soups, an especially good combination is the addition of cheese to vegetable soup 120 calories CHEESE DUMPLING 3 tbsp. pot cheese 1 tbsp, mineral oil 2 tbsp. flour Hegg yolk 1 Mıx ingredients and let stand for hr, 2. Knead into a ball or dumpling. 3. Cook in salted water about 15 min 4. Serve with cinnamon and a tsp sugar. 150 calories (five dumplings) CHEESE CAKE Make a dough of: z tbsp. pot cheese 245 tbsp mineral oil 4 tbsp flour 2 tsp, sugar 1 egg yolk Places of dough on mold, place in oven for short tímc. Make a filling of: 12 cup pot cheese 1 stitily beaten egg white 2 tbsp. sugar Grated lemon rund 2 tbsp mineral oil ·TIPS ON REDUCING 1. Spread filling on dough in pan. 2. Place remaining dough over it. 3. Bale in oien 300° about a hr, 550 calories (two portions) 103 4 tbsp flour CHEESE SLICES 1 ss solk 1 tbsp. mineral oil Pinch of salt 1. Prepare a stiff dough. 2. Roll out fat and let stand, 155 calorics Davide the above into two parts and fill with the following mixture; 4 cup pot cheese, strained and mixed with a cosyolk, sugar or saccharinc, grated lemon amd, and the stiflly beaten white 1 Crease a small pan with mineral oil. : Fill one part with the mixture and place the other part over it. 3. Bake for hr. * Cut in slices. 300 calorics of 1 CSS WHEN YOU REACH YOUR DESIRABLE WEIGIIT Once you have reached your desirable wcight you will want to maintain it without slipping back to ovcrucight. What you have learned while following Your Safe and Sure Dict will stand you in good stead. After you have lost your crocss weight locate yourself again in The Calorics You Work tabic on pages 58 to 60, Then select the diet which corresponds to the figure ou obtain Do not subtract thc 1000 calones as you did when you wanted to lose weight We are now trying to bal. calone intake and cncrgy output. But remember, thic is based partly on the energy you cxpend in your o tion. If your activities have changed since you began dict, be sure to look up your calonc cxpenditure i If you lose weight on your new maintenance dic proper table.

·104 HOW TO REDUCE SURELY AND SAFELY a higher-calone diet; if you gain weight, choose a lowercalorie level, 4.1. ---- nance diet see Appendix B, 100 calorie Portions of Foods.

·11. When Illness Causes Overweight It has been pointed out that over 95 per cent of our overncight friends got that way simply because they ate more calories than they expended in the process of staying alive, working, and playing But some pcople are unwilling to accept so simple an explanation. They talk about mystenous causes of obesity. This is a handy excuse Our overweight friend shrugs his shoulders, sghs, and says, "Oh well, nothing I can do about 2t; thyroid, you know." Singled out by Fate and his thyroid to be fat, our man might pust as well consume a 20ocalone chocolate bat, or so he thinks. Fact of the matter is that there are very few true causes of hypothyroidism. 203 ·106 HOW TO REDUCE SURELY AND SAFELY Here are some facts about thyroid. It is the most important gland in controlling the rate at which you burn food. In rare cases inadequate production of thyroid hormone prevents the individual from burning up food at a normal rate. But there's nothing mysterious about it, for your physician can determine this condition by measuring your metabolism. If your metabolism is normal there is no chance that you are a thyroid sufferer. If you should suffer from hypothyroidism the administration of thyroid by mouth works wonders It does not work wonders unless you have a hypothy- Toid condition, It can be dangerous There is plenty of proof that indiscriminate taking of thyroid pills to speed up metabolism disposes of your money instead of your fat Hundreds of thousands of overweight Americans have consumed these pills without producing any change in their weight. The only effects have been detrimental. Thyroid puts an added burden on the heart and circulatory system of a normal person. An overweight person must eat excessive amounts of food to maintain his overweight. If he is 30 per cent overweight, his organs are already working their rated capacity When he takes thyroid, he overloads the capacity still more, Remember, less than 1 per cent of the obesity cases are caused by disturbances of the thyroid. If you have any doubts, let your family physician be the judge of your con dition. MYTHS ABOUT OVERWEIGHT The thyroid myth is only one of many. Some women believe that change of life produces glandular changes leading to overweight. There is no medical evidence that your ability to burn food is altered by menopause. The accumulation of fat in this period of a woman's life usually reflects ·107 WHEN ILLNESS CAUSES OVERWEICHT her decreased activity and unchanged food intake rather than vanations in her metabolism The same is true of the old wives' (and young wives) tale that women gain weight after childbirth because of glandular changes. The usual cause is a continuation of the food habits of pregnancy A pregnant woman requires more food during the second half of her term, but unless she resumes normal eating after the birth of her baby she will continue to grow and grow. RGANIC CAUSES OF OVERWEIGHT There are organic ailments which lead directly to overweight Though they affect very few people, we will discuss them brefly. First on our list is a vicious cycle which goes under the overwhelming name of functional hypoglycemia, To understand this you must realize two basic facts. 1 The pancreas produces the hormone insulin. (12- sulin metabolizes the sugar and sugar-forming foods which you eat. Insulin thus lowers the concentration of sugar in · When the concentration of sugar in your blood drops below normal the body's need for sugar is expressed by your ravenous appetite. Among normal folk these two factors do not collide hcad-on But Destiny presented Harry B with a sensitive pancreas When Harry consumes sugar, his pancreas se sponds in an abnormally strong fashion It secretes so much insulin that there is a surplus after its job of metabolizing sugar has been completed This surplus of insulin lowers the concentration of sugar in his blood below normal, creating an artificial hunger that causes Harry to consume more food, that causes his pancreas to secrete more insulin, that causes another lowering of the level of his blood sugar, and so on and on to the obesity of Harry B Harry's physician well sole his problem by prescribing your blood.

·tos HOW TO REDUCE SURELY AND SAFELY a special diet. It will feature foods which are turned into sugar so slowly that his blood sugat will not rise high enough to overstimulate his rambunctious pancreas. For example, it takes the body several hours to convert half its protein intake to sugar. Certain insulin-producing tumors of the pancreas cause the same vicious cycle as that observed in Harry B. Whereas Harry's abnormal appetite existed during the eating hours which set his cycle in motion, the tumor sufferers feel their pangs at night They may wake up with hunger so intense that it leads to convulsions But they are lucky in their way, for their tumors can be removed by a simple surgical operation After that their violent hunger subsides to normalcy This solves their obesity problem. Certain rare injuries to an area of the brain called the hypothalamus can also cause excessive appetite, but it is obvious that only a relative handful of people have had such injuries. Also in the rare category are tumors of the adrenal glands which give rise to Cushing's disease. This disease leads to extreme obesity, is usually associated with diabetes, and can be relieved by removal of the tumor. The plain, unvarnished, and wonderful truth is that very few people are obese because of organic illness. This contrasts with the problems of the underweight. As we shall see in the next chapter, a substantial proportion of the underweight can trace their troubles to specific ailments. EMOTIONAL CAUSES OF OVERWEIGHT Although organic illness is responsible for very little obesity, we cannot ignore the fact that emotional prob lems, too, may cause overweight. There are compulsive eaters driven to overeating by the pattern of their lives. These people require the services of trained, reputable psychiatrists. Detailed explanations of the factors which may lead men and women to this situation are not proper subjects 9 ·109 WHEN ILLNESS CAUSES OVERWEIGHT for this book and could do more harm than good. As mat. ters of general interest, however, and because they reflect our ever-widening knowledge of the human mind, here are some of the ideas propounded recently by outstanding psychiatrists. In a limited number of cases the emotional disturbances that lead to obesity reflect a desire to return to the pleasures of infancy. A baby's first satisfaction is in the sensation of eating Some adults who are under emotional pressures subconsciously revert to this infantile satisfaction Unable to expenence adult gratifications, they seek release from tension by overeating If this sounds complicated and farfetched, think of your own normal reaction when things are not so happy as they should be. Dr SC Freed asked 500 obese patients the following question. "When you are nervous of worned, do you eat more or less?" Seventy-four per cent replied that they ate more food or ate at more frequent intervals Another 19 per cent said that they ate more when they were idle, bored, or tired Medical records offer plenty of proof that your emo tions have an important effect on your weight. Many psychiatrists have had patients who ranged all the way from "skin-and-bones" underweight to extreme obesity during the course of treatment Ovcreating can stern from such emotions as frustration, anger, gnef, anxiety, and guilt People whose emotions are out of hand require more than new calorie relationships before they can reduce to their desirable weight They re. quire the services of skilled psychiatric specialists. Some people try to substitute food for the satisfactions which are lacking in personal relationships with their famihes or in their jobs. But prowess at the dinner table ·110 HOW TO REDUCE SURELY AND SAFELY cannot take the place of stable day-to-day living. These people need help in solving, or at least understanding, the real cause of their overeating. Once their emotional situations are under control, cutting down the calories is an easier job. In some cases physicians have noticed a pattern of obesity in families which once suffered poverty or other hardship With the improvement in their social and cconomic status, food has become available in plentiful quantity. To these people it may be symbolic of new security and of standing in the community. The parents look upon themselves as good providers. They seek the love and respect of their children by overwhelming them with the food which represents their new success In this way dangerous family eating habits, difficult to break in later years, are developed. Children brought up in a household in which achievement is measured by the quantity of food on the table, may continue this cating pat. tem on to obesity. Physicians now recognize the importance which obese people may attach subconsciously to their physical size The fat man may regard his body as a fortress, secure against an unfriendly world He may say that he wishes he were thin, but in reality he may feel that his size gives him power and importance. An obese person who is upset emotionally may feel that his awesome bulk will destroy his imagined enemies. Such patients must be brought back to reality and must learn to see themselves in a clear and honest light Dr. Hilde Bruch, one of the outstanding authorities in this field, has pointed out how frequently obese people have vast ambitions which they cannot possibly fulfill. They say that they would attain these impossible goals if they could lose their excess weight. Secretly they may wish to remain fat so that they will not be put to the test. Dr. Henry W. Brosin has observed that a child who overeats "may be using food as an additional substitute for ·WHEN ILLNESS CAUSES OVERWEIGHT 11? the thin rations of affection which the parents can offer." Other psychiatrists have observed with Dr. Brosin that an insufficient intake of love, affection, and understanding may lead to an overlarge intake of food. Emotions, like diet, have to be balanced for optimum health. The problem of the relatively small number of compulsive eaters is very much like the problem of the alcoholic. For that reason, groups of obese people who get to gether and talk out their troubles can be as effective as Alcoholics Anonymous An experiment conducted by the US Public Health Service in Boston bears this out once a week, groups of bese Bostonians met with specialists to discuss their probe cms of overweight. Two years after the discussions had ended 40 per cent of the patients had maintained their weight losses. "Imprisoned in every fat man," goes a modem quotatron, a thin one is wildly signaling to be let out A discussion of ways by which the thin man can be re- Jeased would require a book in itself Our focus is on the typical overweight Amencan, not on the compulsive eater who is not typical. It is important for the reader to realize that an individual's "ideas" en cause both overweight and underweight Each case requires individual attention No blanket tules or regulations apply Self-treatment is as dangerous as treatment by unqualified persons If you are overweight, see your physician before attempting any remedy. If he refers you for psychiatric care, you can feel assured that he exploring every possibility, If emotional conflicts are at the root of your obesity problem, starvation diets, quack cures, and the advice of well-meaning but unknowing people are more dangerous than ever. They can aggravate your condition seriously. See your doctor and trust him He is the safe starting point from which to begin your successful campaign against obesity. 25 ·12. The Underweight It is difficult for our 25 million overseicht citizens to realize that a sizable number of people suffer from the opposite extreme--underweight. To an obese person a condition of underweight might seem the next thing to Para. dise. Not so. The woman who is underweight feels that she has lost the softness of femininity. The fully developed female figure is glorified by movies, television, and advertis. ing In spite of changing fashion trends we can look forsyard to undiminished interest in characteristics which can hardly be exemplified by the underweight. The "bony look" can be exploited only by fashion models, who display other types of attractiveness.

·THE UNDERWEIGHT 11$ As for the males, they will continue to glory in the muscular physique which they assume is pleasing to females, to say nothing of its effect on their own cgos. A tam, well-kept man is one thing, a skinny, undernourishedlooking gentleman is another By the stereotypes of our civilization an excessively thin fellow loses an element of his manlıness. This is nonsense, but it is public opinion. ORGANIC ORIGINS OF UNDERWEIGHT If there is one thing which is true of both the obese and the underweight it is their farlure to comprehend the reasons for their conditions This is not a criticism. Some times the reasons are extremely subtle and can be determined only by skilled psychiatric care. A good many cases of underweight are caused by organic ailments If the ailment is diagnosed and the person receives the proper treatment, the problem will be solved As has been mentoned, organic disease is much more frequently the origin of underweight than of overweight Tuberculosis is one example. It is estimated that there are 400,000 cases of tuberculosis in the United States About 250,000 of these have not yet been detected Everyone who has not had a chest X ray within the past year should consult his physician of local health agency Thanks to the National Tuberculosis Association, there are chest X ray Surveys being camed out all over the United States. The disease processes of tuberculosis increase body temperature and lead to a faster rate of food burning In addition the toxic effects of the disease diminish the ap. petite. This can result in emaciation If tuberculosis is discovered and the patient zs given treatment, this will not happen Modern tuberculosis drugs combat the disease poi. sons and stimulate the appetite. Hyperthyroid conditions may also lead to severe underweight These conditions are particularly evident in areas where there is a debciency of zodine in the water. In this ·114 HOW TO REDUCE SURELY AND SAFELY disease, the greater production of thyroid hormone stimulates the body to burn its food faster than normally. Even in places where iodine is plentiful, nervous reactions may cause the thyroid to behave in a similar manner. Hyperthyroid symptoms are easily recognizable, The patient complains constantly of being hot, perspires easily, uses a minimum of blankets in winter, and is always uncomfortable in summer. This condition can be relieved by treatment with radioactive iodine taken by mouth under the supervision of a competent physician. In both tuberculosis and hyperthyroidism, it is the increased rate of burning food which leads ultimately to weight loss In other ailments weight loss is caused by the destruction of body tissues. The latter group includes cerinom fome not annor non molimonni tore of the hinnd. es ntial proportion of the underweight. Persons with diabetes lose food in the form of unburnt sugar in their urine. This results from lack of the hormone insulin, whose function is to metabolize sugar About eighty per cent of all diabetic persons are overweight at the onset of disease. Excessive eating strains the body mechanisms involved in utilizing food The resulting overload can precipitate diabetes. This warning applies most urgently to overweight Inen and women from the ages of forty-five to sixty-five. The 1 million diabetic patients under treatment have their illness under control. Some receive injections of insulin All watch their diets carefully and are able to live full, active lives. But there are an estimated 1 million persons with undetected diabetes. Under the leadership of the American Diabetes Association, vigorous campaigns have been launched to locate these diabetic cases. A simple urine analysis is the first step in the detection of diabetes. Anyone who has not had such an analysis in the past year should ·115 THE UNDERWEIGHT certainly have one as part of his regular physical examination. If the symptoms of diabetes were widely known, many of its unknown targets would be discovered Here they are: Excessive thirst Constant hunger Frequent urination Loss of weight Itching skin Easy tiring Changes in vision Slow healing of cuts and scratches Boils and carbuncles Certain kidney ailments cause weight loss In these cases, vital proteins, instead of being retained by the kidneys, leak into the urine and are lost. Vanous diseases of the intestinal tract which prevent the absorption of food are also responsible for underweight. Among these are chronic diarrhea, colitis, ulcerations of the small intestines, intestinal parasites, and sprue All are marked by diarrhea Other ailments of the intestinal tract result in so much pain after eating that some people starve themselves to avoid the discomfort Among the most common of such conditions are peptic ulcers These cause grinding, buming pains from one-half to two hours after meals, or they wake the sufferer with sharp pains in the middle of the night. A large proportion of extreme "skin-and-bones" underweight is caused by anorexia nervosa This is a psycholog. ical reaction to food which is the opposite of the compulsive eating already discussed People suffering from anorexia must have help in solving the psychological problems which have interfered with their eating These may be many and vaned, dating from infancy and early childhood Psychiatric care is essential before nutntional rehabilitation is possible ·116 HOW TO REDUCE SURELY AND SAFELY Well now, let's assume that the somewhat grim mat. ters just mentioned have been attended to--that is, that the organic illnesses have been discovered and treated and the psychological problems have responded to therapy. All we have to do now is to put back the missing pounds, HOW TO GAIN WEIGHT What a delightful prospect. First, let's begin by reversing the lessons of this book. Let's proceed to do every. thing which is opposed to the advice of the previous pages We'll pour on the calories. We'll be profligate with butter, using it as lavishly as possible on meats, vegetables, cereals. and baked goods. We might use hot butter on bread, since it soaks in and enables us to consume more. Every pat of butter is 80 calories, every 3500 calories is equivalent to a pound of body weight. Wherever we can, we substitute cream for milk. No sense in using an ounce of milk (26 calories) in your coffee when you can use an ounce of cream (100 calories). Remembering that fats and oils are the greatest concentrations of calones, we have a marvelous time saturating our salads with oil dressings Our French dressing, for example, consists of three-fourths oil and one-fourth vinegar or lemon juice By adding fats and oils we double the calories of virtually every food Others may settle for clear consommés, but we're on the lookout for cream soups. Let the overweight skip his gravy, we'll pour it on, realizing that each tablespoonful is almost one hundred calories Dessert is the caloric climax of every meal. We may settle for a 300-calone slice of lemon meringue pie or, if we're quite satiated, may elect a mere 200-calorie sliver of apple pie. If the spirit moves us we might add a scoop of ice cream worth a few hundred more calories We have no scruples between meals, either, if the intake does not interfere with our regular meals A 46o-calorie ·TIE UNDERWEIGHT 717 malted milk or a 325-calorie ice cream soda is part of the daily routine. If we're still having trouble putting more flesh on the bones, our physician may presenbe the highly concentrated foods known as emulsified fats. These are available in drug stores under several brand names. They are palatable, can be added to any liquid, and are loaded with 100 to 300 calories to the ounce Readers who are underweight should show the same Irreverence for the exercise adnice previously given as for the recommendations on eating. 110W TO AVOID EXERCISE When you're fattening up, take full advantage of modern labor-saving equipment. Whenever there's a choice between doing it yourself and licking the "on" button of a maclune, press the button. Let "do it yourself" be a slogan for the overweight. As far as you're concerned, allow the machinc to dominate your every decision. Your own motto might be, "Ride, Do Not Walk" Re member that for every mile you walk you will be buming 100 precious calories, so do not exercise excessively. Remember, however, that moderate exercise is healthful and stimulates the appetite. It helps to prepare you for more vigorous exercise at the dining table. HOW MUCHI FOOD FOR THE UNDER WEIGHT? You can find out how many pounds you are underweight by locating yourself in the table of Desirable Weights for Height, pages 7 and 8. Next, determine your total daily calore expenditure by following the tables and instructions on pages 58 to 60 Now you have to select a diet in excess of this amount. Whenever you consume 3500 calories more than you expend over a given period, you will gain one pound. If, for example, you eat 1750 calories a day more than you expend, you will add a half pound a day. Knowing your calone ex.

·118 HOW TO REDUCE SURELY AND SAFELY penditure, choose one of the Safe and Sure Diets which exceeds that amount. These are listed on pages 62 to 85. To this diet feel free to add as many of the extras discussed on the previous pages as you wish. People who are overweight must reduce gradually, but the underweight are limited in eating only by their feeling If poor intake of food is the only factor affecting your weight, then you will gain automatically as you eat more calories than you expend. But this must be stressed-if the factors which caused your increased metabolism (such as the discases we discussed) are still present, you will have to ...n your present of satiety. ian. Once the cause is removed, you can follow the diet pattern we have discussed and bring your weight up to its desirable point. Needless to say, you will then feel better and look better You will find it a pleasure to buy the clothes to fit your new feminine figure or your new masculine physique.

·APPENDIX A Calorie Counter ABBREVIATIONS c. cup glass lg. large pc. piece sl. slice sm, Small sq. square teaspoon T. tablespoon baked with sugar *baked without sugar Food Approximate Amount Calories Abalone, cooled 1 pc, 1 X 244 X in. 35 Alligator pears, fresh *2 sm 255 Almonds 30 nuts med 190 Almonds 10 puts med. Apples Juice Yc 50 1 sm, with a T sugar 125 1 sm 65 dried 320 290 fresh I med. 65 Applesauce: *c and 1 T sugar 12 c. Apncots: cooked or canned 6 halves 70 dned 8 small halves 140 marks preferred foods These are high in nutntive value, low calories. 119 with sugar without sugat 160 95 ·120 CALORIE COUNTER Approximate Amount Calories Y c. 3 med. 6 halves 100 60 Food Apricots (Cont) dned, cooked fresh water-packed * Artichokes, canned Jerusalem, cooked * Asparagus, cooked: canned fresh Bacon 12 sm. 30 20 80 1 lg 5 tips or 2c 8 stalks, 4 in. long 15 zo crisp, drained crisp, drained 142 sl., long, thick 142 sl., long, thin 1 T. 105 55 135 30 34 c. 1 med. 3 T. 110 1 pc., 1 X 244 X 1 in. 1 pc., 1 X 244 X 1 in 3T 47. 4 T 35 30 120 105 75 100 115 115 Yc, 4 T. 42c. Bacon drippings Bamboo shoots Bananas Barley, pearled *Bass. black, cooked sea, cooked Beans, baked, canned kidney, canned lima, canned Lima, dry, cooked lima, fresh cooked navy, cooked *snap, wax, string, cooked soy string, fresh *Bean sprouts Beef. #brains broth chopped, raw corned dned heart juice 4 T. 3T. zo 125 35 30 33 c. I c. 46 set 42 c. 2 cakes, packed i sl., 4 X 3 X 1 in. 6 sl, thick, 4 X 5 in. i sl, 2 X 3 X 1 in. 120 бо 15 95 205 255 ·CALORIE COUNTER Food Approtimate Amount 121 Beef (Cont.) *kidney, cooked "Iner, cooked marrow Calones z 3 sl, 2 X 1 X 2 in. 1 in diameter 242 in. 125 190 3 pe. long, 845 miscellaneous cuts, fatfree roast, lean scraped, raw soup steak, med fat, broiled suet tongue, canned *tongue, pickled *Beet greens, cooked *Bects, cooked fresh Beverages, carbonated 1 sl, 44 x 24 x Ys in 4 sl, 44 242 x %s in 2T. IC 1 pc, 2 X 3 X IN 1-10 cube 45 165 45 90 120 100 2 si 2 si 3T. 4T sliced 115 cola type 1/4 c. 95 20 40 ginger ale 42c. 42 c. 45 Blackberries. canned, with sugar * fresh water-packed Blueberries cooked or canned *fresh *Bluchish, cooked 50 35 8T 3T Bc. 250 35 70 8 T. 35 c 1 pc, 1 X 244 X 1 or 1 pc, 4 X 142 x 1 in 4c. Y c. Bouillon clam cube, prepared Bran unwashed washed Brazil nuts Bread, Boston brown cum 60 50 30 go 10 1 2 3T I c. 2T. 4 nuts med. 1 sm si 10,2% XAY • 2 110 150 15 215 ·122 CALORIE COUNTER Approximate Amount Calories 70 85 Food Bread (Cont.) gluten graham miscellaneous pumpernickel tolls, French Tye white, milk white, water whole-wheat Zwieback *Brussels sprouts, cooked Butter Butter Butter Butter *Butterfish, cooked 1 sm. st. 1 sl., 3 X 342 x 42 in. 1 sm. sl. 1 sl 1 roll 1 sl , 3 x 32 x 42 in. 1 sm. sl, 3 X 372 in 3 sm si, X 3½ 1n. 1 sm, sl, 3 X 342 Xin. 120 110 65 65 65 65 40 15 1745 115 1 pc. 33 c. org med. 1 c. 1 T.or3t zt or i sq. it. 1 pc., 1 X 244 X 1 in or 1 pc., 4 X 14 X 1 in. 75 122 c. 60 170 80 40 140 30 15 85 6 017 5T. *Buttermilk Buttermilk Butternuts *Cabbage, cooked raw, shredded Calves' foot jelly Candy butterscotch caramels hard candy 6T. 4T. 430 430 400 480 95 peanut brittle 20 pc. 20 pc. 10 pc. 4 pc. *2 35 C cubed, or 1 lg 34 c. 6T. 35c. 343 oz. *Cantaloupe *Carrots, cooked fresh *Cauliflower, cooked fresh Caviar Celery, cooked *fresh *Celery root 45 25 6T. 300 10 20 40 4 stalks ·123 pale Ted red Calones 5T 1 rounded T. 1 pkg CALORIE COUNTER Food Approximate Amount Cheese, American, pale 1 cube 18 in so I cube 1 in sa 1 cube 14 in sq. I cube, 1 in. 59 Camembert 1 Oz cottage cottage cream 144 pkg cream Edam I OZ Neufchatel 144 pkg. Neufchatel 74 01 *pot, Jewish pot, Jewish 2T Roquefort 1 triangle Swiss 6 med si SWISS 1 thin sl Cherries cooked or canned 25 sm or 12 lg. * Fresh 25 sm or 33 C. Chestnuts, roasted 20 *Chicken, broiled med chicken fat 34 oz. heart *lean, no skin, boiled 2 sl, 4 X 4 X ¥s in. lean, no skin, boiled 251,4 X 4 X Y& in with skin, boiled 2 sl. 342 x 35 x 4s in with skin, boiled 1 sl, 3% x 34 x 4 in. 3 Oz * roast, with skin 3 breast Chili sauce Chres Chocolate, sweet, milk 1 OZ Unsweetened 315 sq or at Citron 1 OZ Clams long, in shell 130 85 140 90 85 110 25 325 100 115 325 65 195 50 Y c. 130 90 gizzard 70 mܐ 1 OZ livet 105 115 135 110 40 125 65 230 115 235 3/4 c. 200 3 55 150 10 100 6 Bo ·124 CALORIE COUNTER Food Approximate Amount Cdories 6 34 oz. T. 40 75 35 20 140 205 ¥4 c. 1 sl., 2 X 2 X 7 in. Clams (Cont.) round, in shell round, solid, raw Cocoa, dry Cocoa, dry Coconut, dried fresh Cod. *salt, boneless salt, boneless steak, cooked Consommé Corn, canned green Com, popped Corn Flakes 343 oz. 1 oz. 1 pc, 1 X 244 X 1 in. Y c. 4T. 1 med. ear 1 c. Bc. 2 T. 115 35 30 10 100 90 70 50 95 115 Corn sirup 4T, 14 T. or $4 C. 115 35 IT. 22 c. 2 T. 350 Cornincal, dry plus 1/4 c boiling water, cooked Cornstarch, dry Cow peas, dry *Crabineat, canned Crabs, cooked Crackers: crumbs, soda graham matzoth oyster saltines 30 7° 1, 3 in. 59. 2 round tea 30 1 125 35 70 1 20 15 25 25 35 20 soda 1 2, 3 in. sq. 2 2 Uneeda water Wheatsworth Cranbernes. *cooked or canned fresh Cranberry jelly *c., without sugar * c. T. 30 40 100 ·125 Calories 50 4T. 25 270 110 210 15 15 15 sm 4 sm. CALORIE COUNTER Food Approximate Amount Cream, heavy, Bhipping T. light, table or coffee IT 30%, sour 12 c. Cream of Wheat, dry plus 1 44 c. bouing water cooked 14 T. or 34 c. *Cucumber, raw med or 10 med sl. Cucumber pickle, sout 1,4 X 14 X 144 in. Currants, dried * c. fresh Custard Bc. *Dandelion greens, cooked 4T Dates, dned dned Doughnuts 2 Duck 2 sl., 14 x 14 x 14 10. D-Zerta 1 serving * Eggplant, cooked c fresh *Eggs, whole, raw 1 avg white, raw 1 avg yolk, raw i ayg *Endive, fresh 10 stalks Escarole 4 large leaves Fanna, dry 235 T plus 1 c. boiling water, cooked 8T or 12 c. Figs, cooked or canned 4 dried 4 with juice, cooked dried 6 pulled 2 lg or 2 sm Filberts 10 nuts Finnan haddie 1 pc, 4 Xik xiin. cooked 1 pc., 1 X 244 X 2 18. Flounder 1 pc.4X1% Xin cooked 2 pc, 1 X 244 X 1 in Flour, dry: arrowroot 330 60 140 25 345 95 430 285 12 c. 25 25 70 10 60 15 20 70 fresh 70 170 325 310 20 70 160 50 IT 25 55 ·Calories 1 T. 60 355 20 505 30 510 30 30 495 35 450 25 IT 1 T. 560 iT. 126 CALORIE COUNTER Food Approximate Amount Flour, dry (Cont.) barley 1T buckwheat 94 c. cellu soy bean T. gluten I c. gluten graham 1 c. graham iT. rice 1 T. тус 1 c. гуе white 1 c. white whole-wheat, unsıfted 1 C. whole-wheat, unsifted Frankfurters 1,442 in, long French dressing Frog legs 14 lb. Gelatı, granulated Gelatin, granulated it. Goose 3 sl., 3 X 3 X 46 in. Goose fat iT Gooseberries, fresh 4T. Grape juice 12 c. *Grapefruit *2 med. juice 7T * pulp *2 c. Grapenuts 42 c. Grapes, Concord 1 sm. bunch or 24 *Malaga 12 *Haddock, cooked 1 pc, 1 X 244 X 1 in. smoked 1 pc. 4 X 14 X 1n. *Halibut, cooked 1 pc, 1 X 244 X 1 in. smoked 1 pc., 34 x 244 x 44 in Ham, deviled 14t fresh, lean 2 $1, 214 x 12 x Yg in fresh, lean 1 sl , 244 x 12 x Yg in. IT 1T. 24 10 390 235 50 60 35 40 50 180 80 45 25 90 40 220 40 230 115 ·CALORIE COUNTER Approximate Amount 127 Calorics 320 160 2 sl , 244 x 4 x Y8 in 1 sl , 244 x \ X Y& in isl, 4 X 4 x 18 in 1 sl, 442 X 4% x Yo in 1 pc, 1 X 244 X 1 in. 2 sm 1 sm 1 pc, 244 x 24 X 1 in 30 nuts 70 125 50 115 140 290 215 110 3T IT or 30 Y c. Tܐ Food Ham (Cont.) fresh, med fat fresh, med, fat smoked, lean, boiled smoked, med fat Herring, cooked pickled raw smoked Hickory nuts Hominy, dry plus is c boiling water, cooked Honey Honey Horse-radish *Huckleberries, fresh Ice cream Ices, fruit Jam Jelly, gelatia Jelly *Kale, fresh Kohlrabi, fresh Lamb chop, broiled chop, broiled *leg, roast leg, roast Lard *Lemon: fresh JUICC juice Lentils, cooked Lettuce Lobster, cooked 210 335 100 3c or 4T. 2 T 2 Y c. 50 1 serving 5t Bc or 4T. 6T 70 205 110 200 80 200 25 30 1 lg or 2 med 1 $ITI 1-2n cube meat 4 sl, 44 X2 X 48 in. 1 st, 44 X 2 X 4 in. IT. 355 105 195 50 135 3 med. Y c. 2T. *c or 4 T. 1o lcaies Yc 40 10 115 10 lo ·128 CALORIE COUNTER Calories c. 34 c. 30 90 75 14 c. 50 105 90 Maple sirup 20 135 135 155 190 55 Food Approximate Amount *Loganberry juice Macaroni, boiled dry Mackerel *fresh, cooked 1 pc., 1 X 2 X 1 in. salt, cooked pc, 1 X 244 x i in. T. *Marrow, vegetable, fresh or cooked 34 oz. Mayonnaise 1 T. Meat, fat 1T *Meat, lean, cooked (avg.) 451, thun, 4/4 x 2 lean, cooked i sl, thick, 444 x 2 med fat, cooked 4 sl, thin, 4 X 2 in. med. fat, cooked i sl, thuck, 4 X 2 in. Milk: cond , sweetened IT. cond., sweetened cond., unsweetened 1 T. cond, unsweetened 1 t. evap, sweetened 1 T. evap, sweetened evap, unsweetened 1 T. evap, unsweetened malted malted powdered, whole powdered, whole IT. powdered, skim powdered, skim 1 T. *skim 1 c. or 14 pt. skim 1 gl. skim Ис skim IT. whole 1 c. or 42 pt. whole 1 gl. whole whole IT. 342 T. 2T. 54T. 50 15 25 10 50 15 20 5 125 35 150 25 105 15 90 85 35 5 170 160 70 15 542 T. Y c.

·CALORIE COUNTER Food 199 Calories Approximate Amount IT. Bc. 1 T. * c. or 4 lg 2 lg on toast Bsm or c cubed O 490 351, 3 x 34 x 18 18 15!, 3 x 34 x 16 in 2 ¥4 c. 5 T or Y c. 45 150 35 o 305 90 70 90 120 Mineral ou dressing Míolasses, pure cane Molasses, pure cane Mushrooms broiled *Muskmelon Mustard, dry Mutton, leg roast Afutton, leg roast Nectarine Noodles, boiled Datineal, rolled, dry plus 35 c boiling water, cooked Okm Oleomarganne, avg Olive oil or other salad oils Olive oil or other salad oils Olives, green green пре тіре *Onions, cooked, plain fresh or scallons *Orange juice Orange marmalade *Oranges, fresh *Oyster plant, fresh Oysters solid, raw sold, raw solid, raw Papayas Parsley butter *Parsnips Peaches *cooked or canned dried 10 T or 4 c. c. 2T с IT 10 lg. z lg 10 lg. 2 lg 120 25 125 900 135 220 45 205 40 25 50 55 345 3 med. 4 sm c. 40 i med 45 c. so 30 1 c. 7 med 2 med IT ¥4 c sliced or 1 lg 120 50 23 45 40 55 2 lg haltes Ic 50 245 ·130 GALORIE COUNTER Approximate Amount Calones 1,2 X 2 in. 2 T 15 nuts 27 nuts, med. 185 130 165 2 halves 1 ST. 3 T. Y c. or 4T. 70 60 100 95 4T. 10 nuts, Ig- 55 230 1 med. 25 4 sm. 4 breast 1,4 X 43 X 44 in. Food Peaches (Cont.) fresh Peanut butter Peanuts Peanuts Pears *cooked or canned fresh Peas, dried green *green, very young, cooked or canned Pecans Peppers *sweet, green, cooked Persimmons, fresh Pheasant Pickles, cucumber mixed Mixed spiced Pies: apple custard lemon meringue nince pumpkin Pineapples cooked or canned *fresh Pistachios *Plums, fresh Pork, salt, fat Pork chop: loin, lean loin, lean loin, med, fat loin, med, fat 10 T. 30. 3t. 140 15 25 z 10 48 avg. size Y8 avg. size 48 avg. size 48 avg. size 48 avg. size 220 250 220 270 2.45 2 sm, si 1 sl, 14 in thick 10 nuts, lg 3 avg. 1.1n. cube 145 49 35 80 115 ilg. i med. 1 lg 1 med. 250 190 340 255 ·CALORIE COUNTER Food Approximate Amount 131 Calories 1, 2 X 4in. 12 c. or 1, 2 X 4 in 6T 3T c. mashed or 1, 2 X 4 in 2 $1,342 X 344 in 2 sl, 3% x 310. 90 90 590 295 180 1/2c. 5 very ig. 7 6% 190 305 360 75 260 90 310 Bc. 40 Potato: *baked *boiled or riccd chips chips Sucet, cooked *Poultry, lean, cooked with skin, cooked Pretzels, large Prunc juice Prunes cooked dned Puddings. bread brown Betty chocolate cornstarch rice *Pumpkin, canned Qu3il, broiled browned in butter Quincc, fresh Radishes Raisins, secded Raisins, sceded Raisins, seeded *Raspberries: red, fresh *Rhubarb. fresh, cooked Rice, white, dry plus 1 % c. boiling water, steamed puffed *Romaine Y c. Bc. Y c. 30 1 whole I whole i med, 5 med 100 155 210 210 145 115 25 145 205 55 20 14 C. 10 345 205 35 %3C OT 4 T. ic, 1-in pes. 45 3 T. 20 120 *Rutabaga 10% T or Y4 C 940 10 leares fresh or cooled 120 55 25 c. 40 ·192 CALORIE COUNTER Colonics Food Salmon, canned Approximate Amount Yc or 1 pc., 4 X 297 x 24 in 2 pc, 1 X 244 X 1 In. %2C. 12 $m. or 6 lg. 4 sm. Or 2 lg Bc. or 4 T. 205 70 200 270 go 25 3 slices 2,6 in. 3 slices 2 slices 5 links or 2 patties 3 sl. Bc. 1 pc, 1 X 244 X 1 in. 34 oz. 1 biscuit * fresh, cooked Smoked Sardines, canned Canned *Sauerkraut Sausages. Bologna deviled kam (canned) frankfurter liver sausage luncheon meats pork sausage, Salam *Scallops, broiled *Shad, cooked Тое Shredded Wheat *Shrimps, boiled Smelts, cooked raw *Sorrel (sour grass) Soups, canned green turtle julienne mock turtle mulligatawny Oxtail pea tomato vegetable Soybean meal Spaghetti, cooked *Spinach, cooked fresh Squab, with skin, cooked, 200 460 200 265 265 450 430 75 55 130 105 110 30 85 20 94 C. 2 * c. 70 15 50 45 Y c. 1 c. 42 c. 320 c. 1 c. *c. 42 c. Y c. 12 c. 130 80 4 T. 14 c. 25 roast 1 whole 135 ·CALORIE COUNTER 133 Calories 45 25 100 30 55 20 30 25 840 60 20 Y4C Food Approximate Amount *Squash, Hubbard, cooked T., mashed SUOLDCr, fresh, cooked 4T. *Strawberries cooled of canned 6T fresh 12 c or 12 med. Sugar, brown 1 T.01 31. brown it cube 1 cube Domino 1 Domino granulated 10 granulated 1 T or 3 t. granulated it maple 1 cake powdered 1c powdered 1 T. Sweetbreads 1 pair, raw cooked 94 c. cooked *Swiss chard, cooked 74 c or 6T. fresh 343 oz. *Swordfish, cooked 1 pc, 1 X 244 X 1 in. Tangerine 1 Tapioca, granulated, dry 1 T pearled, dry T Thousand Island dressing *Tomato. Bc *cooked or canned fresh i med Tripe, canned 34 oz pickled 341 oz Triscuits 3 Trout, brook, cooked 1 pc, 1 X 244 X 1 in *Trout, lake, cooked 1 pc, 1 X 244 X 1 10. runa fish cioned in ou cooled ¥4c, or 1 pc, 1 x 1xzx Turkey ¥4 lb 330 735 60 400 175 55 15 40 so 50 50 50 175 IT, iceטן Mc of 7т. 15 20 20 The 105 35 50 Hc 275 35 ·134 CALORIE COUNTER Calories Food Turnip, cooked Approximate Amount * c. cubed, or 4 T. mashed 35 *Veal med 1 sl, 2 X 274 x Y8 in. 4 sl, 45% x 242 48 in. i sl., 442 x 234 x 48 in. 125 100 160 50 1 T. 10 nuts, lg. 3 nuts or 6 halves 242 c. chops, lean loin, med. fat roast, lean roast, lean Vinegar, cider Walnuts English *Water cress, fresh *Watermelon Wheat, cracked, dry cracked, dry puffed Wheatena, dry dry White sauce *Whitefish smoked Yams Yeast, compressed z pe, 272 X 2 X 42 in. 3 T. 2 T. 305 105 20 30 115 75 50 115 75 175 5 T. 3 T. 2 T. 150 c. 1 pc., 4 X 142 x 1 in. 1 pc, 3 X 22 Xiin. 1 med 1 cake 145 105 15 ·APPENDIX B 100 calorie Portions of Foods* 6 oz. (42 bottle) 6 oz. BEVERAGES AND FRUIT JUICES Beer Carbonated beverages, colas Chocolate beverage, made with milk Chocolate malted milk shake Eggnog Gin Ginger ale, 6 oz. bottle Grape juice Grapefruit juice Ice cream soda Lemon juice Milk, condensed, sweetened dned, whole evaporated skim whole Orange juice Pineapple juice Prune Juice Rum Tomato juice Bc, scant 14 regular 8 oz shake Y c., scant 1% oz. 142 bottles 35 c. 10 yang gl. Y c. 12 T 3t., scant 4T Y c. 33 c. 34 c. 3c 35c 144 OZ. 144 c. * Abbreviations as in Appende A Sce page 119. 135 ·136 100.CALORIE PORTIONS BEVERAGES AND FRUIT JUICES (Cont.) Whisky 74 jigger Wine, California red or white 1 wine gl. BREADS rye, dark 33 pc, z.in. sq. Baking powder biscuits 2 sm. biscuits Bran muffins 1 muffin Breads. Boston brown 142 sl. French or Vienna 2 SM 8). 14 sl. rye, light 144 sl. white, enriched, plain or toasted 135 sl. whole wheat, plain or toasted 1% sl, Brownie pc., 1343 X 144 X 74 in. Bun, cinnamon, with raisins 33 bun Corn bread Crackers graham 242 crackers, 275 x 294 in. oyster 24 crackers, 148. diameter saltines 6 crackers, 2-in. 59. soda 4 crackers, 274 X 244 in. whole-wheat 442 crackers, 2/2 x 1/4 in. Cruller Danish pastry Doughnut, yeast 34 sm., 3-in diameter Griddle cakes, white 1%, 4-in. diameter Melba toast 5sl. Roll. French, white Parkerhouse Rye wafers 4 wafers, 356 X 178 in. Waffle 43 wafile, 6-in diameter 23 sm. 3 sm. 1 CEREALS 1 OZ. Bran flakes Bran, prepared Corn Flakes 1 C. 144 c.

·100-CALORIE PORTIONS 137 CEREALS (Cont.) Com mcal, cooked Farina, cooked Grapenuts Macaroni and cheese Macaroni with tomato sauce Oats, rolled Rice: puffed white, steamed Shredded Wheat Spaghetti, plain, cooked Wheat cereal, cooked 74 c. 4 c. 2 T. Y4 C. Bc. 33. 24 c. 74 c. 1 Ig. biscuit DAIRY PRODUCTS 43c 32c. Butter, fortified margarine Buttermilk Cheese, American Cheddar Camembert cottage стем Roquefort or blue Swiss Cream: heavy, whipped light IT (1 pat, 144 X 144 X ¥4 in) 1 c. 1 oz (avg serving) 24 of one section Y c. 1 OZ. pc., 182 X 144 X 7s in. sl., 432 X 343 X Yain. 2 T, unsweetened Egg 3T. Eggs, scrambled Ice cream, commercial Mük (sec beverages) als (avg. size, yo cal.) Y4 C. DESSERTS ¥4 c. Angel cake Apple dumpling Apple pie Apple snow Blanc mange pc, 2 X 3 X 3 in. Y med. pc., 1X in, at circumference H4C. 14 cup, scant ·138 100.CALORIE PORTIONS ¥4 c. pc 44 sm. sl. 142-in cube 144 C. 2 cookies, 244-in diameter sl., 134 X 2 X 24 in. DESSERTS (Cont.) Brown Betty Cake, plain, iced Chocolate layer cake Coffee cake Coffee jelly Cookies, sugar Cottage pudding Cup custard Custard, boiled Custard pie Fig bars, commercial Fruitcake Gelatin, lemon Gingerbread, sour milk Gingersnaps Jello, plain Lemon meringue pie Macaroons Ys C, scant pc., 2 in. at circumference 2 sm. pc. pc, 178 X 178 X 48 in. * c. pc, 1 X 2 X 2 in. 5 sm. Yac, pc, i in. at circumference 1 macaroon, 1%-in. diameter pc, 1 in. at circumference 3 cookies, 2-in, diameter 43c. 74 sl. Mince pie Molasses cookies Orange Ice Pound cake Pudding, packaged Rice pudding Sherbet. lemon orange Snow pudding Tapioca, cream 44 C. Bc. 44 c. 42 C. 33c. Bc., scant FRUITS Apple: baked with 2 T. sugar 3 apple 12w Applesauce: no sugar sweetened i lg. 1 c. 43 c.

·100-CALORIE PORTIONS 139 4 to 6 halves 1 sm zo cherries 2T FRUITS (Cont.) Apncots: canned in sirup 6 halies and 3 T. juice dried Banana Blackberries, fresh 16. (50 berries) Cantaloupe i melon, 5-in. diameter Cherries. canned in sirup 12 c. sweet, fresh Cranberry sauce Dates, dried 3 to 4 Figs, dried 2 med. Fruit cocktai Y c. Grapefruit, canned in sirup WC, scant Grapes, Malaga or Tokay 25 to 30 green seedless 60 ang Lemons, fresh 2 med lg Olives 8 to 12 Orange, whole 1 lg Peaches: canned 2 lg hales and 3 T juice dried fresh Pears. canned 4 hakes and 4 T juice fresh Pincapple. canned, unsweetened 2 sl, 2 T. juice fresh 430 Plums. fresh canned in sirup 2 med and 2 T juice Prunes dned 3 to 4 stered 3 med. and 2 TCC Razsins * c secded or 243 T. seedless Rhubarb, stewed, su cetened Strawberries, fresh 1 c. Tangerines Watermelon 94.in si, 6in dumetet 4 med. halies 2 med 2 med 3 to 4 lg. Bc. 2 is ·140 100.CALORIE PORTIONS MEAT, FISI, POULTRY Bacon, cooked Beef: chopped steak, broiled comed, boiled (svith fat) dried loaf rib, lean, roasted round, lean, pot roast sitlom steak, lean stew with vegetables Bologna sausage Chicken: broiler roist stewed Clams. long (soft-shell) round (hard-shell) Codfish, creamed Cod-liver oil Crab meat, canned Duck, domestic Frankfurters Haddock, filet Halibut steak, cooked Ham: boiled smoked, baked Hash Lamb: chop, lean only shoulder leg, roast Lard Livet, broiled Mackerel, Spanish, broiled Mutton, leg, roast Oyster stew 2 to 3sl. patty 42-in. diameter, 78 in, thick sl., 3 X 2 X 42 in. thin sl., 4 X 5 in. med. sl. (24 oz.) sm. sl. (143 oz) med. sl. (24 oz.) med, sl. (2 oz.) Bc. sl., 248-in. diameter, 4 in. thick 13 broiler sl., 4 X 26 X 14 in. 44 breast or thigh 12 clams 6 clams or Y c. 1/6 1 T. 34 c. sl., 342 X 34 X 14 in. 1 Sausage 1 serving, 3 X 3 X 14 in. pc., 3 X 144 X 1 in. sl., 5 X 5 X 18 in, sm. sl. (1 oz.) 14 C., scant 1 tb, 2 X 14 X 4 in. 142 oz. si, 342 X 432 X 46 in. IT. med. sl. (z oz.) Cross section in, on back sl., 3 X 334 X 48 in. *c.

·100-CALORIE PORTIONS 141 SEAT, FISIL, POULTRY (Cont) Oysters Perch, yellow, broiled Poik, chops, broiled, lean only sausages, cooked spareribs Salarni Salmon, canned Sardines, canned Scallops, fried Shrimps, canned Smelts Sweetbreads, cooked Trout, brook Tuna fish, canned Turkey Veal: cutlet, not breaded leg, roast Whitefish, steamed 12 c. or 5 med oysters 1 med. serving Havg chop 13 sausages, 3-in long, 94- in diameter 143 oz. 23 oz. c. 5 sardines, 3 in long z lg. 25 shrimps or 1 c. 2 fish, 6 in long ²0 pc, 3X3 X i in 6 с sl, 4 X 242 x 44 in. i avg sl, 3 X 2 X 34 in. pc, 344 X 244 X 4 in. NUTS 12 to 15 5 med 872 med. Almonds salted chocolate Cashew Hickory nuts Peanuts, roasted Peanut butter Pecans Walnuts, black 12 to 15 17 (no skins) iT, scant 10 halves 8 to 10 halses SALADS with 2 lettuce leaves Chicken with celery Fruit, mixed, canned mixed, fresli 2 heaping T. 13 heaping T. 2 heaping T ·138 100.CALORIE PORTIONS 44 c. * pc DESSERTS (Cont.) Brown Betty Cake, plain, iced Chocolate layer cake Coffee cake Colfcc jelly Cookies, sugar Cottage pudding Cup custard Custard, boiled Custard pie Fig bars, commercial Fruitcake Gelatin, lemon Gingerbread, sour milk Gingersnaps Jello, plain Lemon meringue pic Macaroons 14 sm. sl. 19-in cube 14 C. 2 cookies, 244-in, diameter sl., 144 X :X 241 in. Y c. Y c., scant pc., a in, at circumference 2 m. pc. pc., 178 X 135 x 18 in, c. pc., 1 X 2 X 2 in. 5 sm. c. pc., 2 in, at circumference i macaroon, 15 in. diamo ter pc., 1 in. at circumference 3 coolics, 2-in, diameter * c. ¥4 sl. Y c. * c. 44 C. Bc. c. c, scant Mince pic Molasses cookics Orange ice Pound cake Pudding, packaged Rice pudding Sherbct: lemon orange Snow pudding Tapioca, cream FRUITS Apple: baked with 2 T. sugar 1 apple ilg. Applesauce: no sugar 1 c. sweetened Y c. TW ·100-CALORIE PORTIONS FRUITS (Cont) 139 6 halves and 3 T. juice 4 to 6 hakes 1 son Apricots canned in sirup doed Banana Blackberries, fresh Cantaloupe Chernes canned in sirup sweet, fresh Cranbem sauce Dates dried Figs dried Fruit cocktail Grapefruit canned in sirup Grapes Valaga or Today green seedless lemons, tresh Ones Orangs, whule 10 (50 berries) i melon, 5 in diameter 120 20 cherries 2T 3 to 4 2 med c hac, scant 25 to 30 6c ang 2 med lg 8 to 12 4 med halves 2 med Peaches canned a lg halses and 3T quice dried fresh Pun Canned 4 hakes and 4 T juice fresh P carple canned, unsu cetened :sh, 2 T juice ftesh 23c Plus fresh 3 to 4g 2 med and 2 T juice Trustes dried 3 to 4 uved 3 med and . T juice 33 c seeded or 24 T seed- 2 med ranied in sirup Ravins Rhubarb stered sweetened yoraubenies, fresh Tangerines Watermclon less 1c 145c 74-10 sl, ám diameter ·140 100-CALORIE PORTIONS MEAT, FISH, POULTRY Bacon, cooked Beef, chopped steak, broiled comed, bouled (with fat) dned loaf nb, lean, roasted round, lean, pot roast sirloin steak, lean stew with vegetables Bologna sausage 2 to 3 sl. patty 2Y2-in. diameter, y in, thick sl, 3X :X 42 in. 4 thin sl, 4 X 5 in. med. sl. (33 oz.) sm. sl. (134 oz) med sl. (243 oz.) med. sl. (2 oz.) c. sl., 248-in. diameter, 42 in. thick 12 broiler sl., 4 X 243 X 44 in. 94 breast or \ thigh 12 clams 6 clams or 43c. c. Chicken. broiler roast stewed Clams: long (soft-shell) round (hard-shell) Codfish, creamed Cod-liver oil Crab meat, canned Duck, domestic Frankfurters Haddock, filet Halibut steak, cooked Ham boiled smoked, baked Hash Lamb. chop, lean only shoulder leg, roast Lard Liver, broiled Mackerel, Spanish, broiled Mutton, leg, roast Oyster stew 1 T. 34 c. sl, 343 X 34 X 44 in. 1 sausage i serving, 3 X 3 X 4 in. pc, 3 X 144 X 1 n. sl., 5 X 5 X 48 in. sm. sl (1 oz.) ¥4 c, scant 1 rib, 2 X 142 x 4 in. 142 OZ s!, 34 X 44 X 4in. med. sl. (2 oz.) cross section 243 in on back sl, 3 X 34 X 4 in. c. 1T ·100.CALORIE PORTIONS 141 sausages, cooked MEAT, FISII, POULTRY (Cont.) Oysters Bc. or 5 med. oysters Perch, yellow, broiled 1 med. serving Pork: chops, broiled, lean only avg chop 134 sausages, 3-ın long, 14. in diameter spareribs 193 OZ- Salami Salmon, canned 32c. Sardines, canned 5 sardines, 3 in long Scallops, fned Shrimps, canned 25 shrimps or 2 c. Smelts 2 fish, 6 in. long Sucetbreads, cooked с Trout, brook pc., 3 X3 Xin Tuna fish, canned *c. Turkey sl, 4 X 242 x 44 in Veal. cutlet, not breaded 1 avg leg, roast sl, 3 X 2 X 34 in. Whitefish, steamed pc, 34 x 214 x 34 in. 33 OZ 2 lg NUTS 12 to 15 Almonds. salted chocolate Cashew Hickory nuts Peanuts, roasted Peanut butter Pecans Valnuts, black 5 med 872 med. 12 to 15 17 (no skins) iT, scant jo halves 8 to 10 halos LDS with 2 lettuce leaves icken with celery ait: mircd, canned pired, fresh 2 heaping T. 14 heaping T. 2 heaping T.

·112 100.CALORIE PORTIONS SALADS (Cont.) Gelatin with fruit Potato with mayonnaise, no Sq, 135 in. celery Waldorf with mayonnaise 14 C., scant ¥4 c., sciat SALAD DRESSINGS Com oil French (made with salad oil) Mayonnaise Olive oil Russian dressing ¿T. 1T. 1T T. 2 T. SOUPS c. Asparagus: cream of 43 c., scant fresh ¥4 c. Bean c. Beef broth 40 Bouillon cubes 8 cubes Celery, cream of 32c, scant Clam chowder Consommé 4. Corn chowder 4 c. Corn, cream of 43 c. Pea: green, cream of * C., scant split 74 C., scant Potato Y c. Spinach, cream of 43c. Tomato: clear 1 c. cream of 1 c. Vegetable 1 C., scant SUGARS, CANDIES, AND CONDIALENTS Assorted jams, commercial 134 T. Bat candies, caramel nut 23 oz.

·100-CALORIE PORTIONS SUCARS, CANDIES, AND CONDIMENTS (Cont.) Caramels, plain z med. Chocolate: creams 2 med. mints 3 mints, 2-in diameter fudge 1-in cube Chocolate sauce, thick Hard sauce Honey Maple sirup 1Y2 T. Marmalade, orange 1/2 T. Molasses 12 T. Peanut brittle pc, 242 X 144 X 18 in. Pickles, sweet 8 sm. Sugar: brown confectioners granulated lump 4 pc, 148 X 44 X Vs in. Tomato catsup White sauce, medium 14 c. IT. IT. T. 3T. 234 T. 2 T. 5T. VECETABLES Asparagus, fresh, canned, frozen 48 stalks, 5 in long Beans: baked, canned c lima, fresh or canned or frozen Yc. string 243 c. of 1-in pc. Beet greens, cooked hc. Beets, fresh 4 beets, 2.in. diameter (1 c. diced) Broccoli 3 stalks, 5% in long, 142 in stem 13 avg Cabbage, cooked 3% c, chopped (4-5C, shredded) Carrots, fresh 4-5 young carrots (3 to 4 in. long) Brussels sprouts ·12 c. 100.CALORIE PORTIONS YECETABLES (Cont.) Cauliflower sm. head, 44-in, diameter Celery 40, of 14 in. pc. Coleslaw with cream dressing 42c. Com: fresh, cut from cob fresh, on cob 2 ears, 6 in. long Cucumbers 3 cucumbers, 7% in, long Escarole 2 lg. heads Kale, cooked 142c, generous Lettuce 2 lg heads Okra 25 to 30 pods Onions: 3 to 4 med creamed c. Parsnips 1 med. Peas: canned, drained 1 c. fresh, shelled * c., scant Peppers, green 5 Peppers, 34% in. Jong Potato chips Potatoes: escalloped mashed peeled, steamed sweet y med. sweet, glazed white, baked 1 med. Rutabagas, steamed, mashed 1 c. Sauerkraut 242 c. Spinach, cooked and chopped 22 c. Squash: Hubbard, cooked pc, 2 X4 X 144 in. summer 33 squash, s-in, diameter Succotash, canned 4 c. Tomatoes: canned escalloped 33 c. fresh Tumip greens, cooked 12 c. Turnips 2 c. (44-in, cubes) or 4 med. 8 to 10 lg.pc. 4. 1 sm. 42 sm 3 med.

·APPENDIX C Foods with High Fat Content --Avoid These! Avocado Bacon Bone marrow Butter Catfish Caviar Cheese, whole-milk Chocolate Cocoa Cookies Cream Creamed foods Egg yolk Fatty meats Fred foods Goose Ice cream Lard Mackerel, salt Margarine Meats, except very lean Nut butters or pastes Nuts, except litchi nuts and chestnuts Oils, except mineral oil Olives Pastry Pork products Potato chips Salad dressings Sardines in oil Sausages Sautéed foods Squab Suet Turkey Whipped cream Whole-milk pou der ·APPENDIX D Additional 800-calorie Menus The skim milk may be used at breakfast when cereal is substituted for bread or in tea and coffee throughout the day. BREAKFAST Orange juice, 12 glass Toast, 1 slice, no butter Skim milk, cup Egg, 1 Coffee or tea LUNCH Broiled lobster, chili sauce Cottage cheese Asparagus Sliced tomato stuffed with 2 oz cubed celery Applesauce Coffee or tea Minute steak, 3 oz Stewed tomato Lettuce hearts, 2 slices tomato, cucumber Coffee or tea DINNER BREAKFAST Grapefruit sections Toast, 1 slice, no butter Egg, 1, scrambled in double boiler Skim milk, 1 cup Coffee or tea 146 ·147 ADDITIONAL 800-CALORIE MENUS LUNCH Cold vegetable plate Cottage cheese, 3 oz. Sliced tomato and lcttuce hearts Celery hearts Baked squash Pear sauce (canned without sugar) Coffee or tea DINNER Roast duckling, 3 OZ. Cranberry relish Brussels sprouts Combination salad with lettuce, cucumber, green pepper Fresh fruit or dietetic canned fruit Coffce or tea BREAKFAST Grapefruit, % Toast, 1 slice, no butter Skim milk, 2 cup Egg, 1, baked Coffee or tea LUNCH Jelled consommé, with lemon Tenderloin steak, 3 OZ. Cabbage Ilcad lettuce and tomato salad Orange sections Coffee or tea DINNER Chicken lovers, 3 oz. Tomato, sliced War beans Cottage cheese, 2 oz. Applesauce, dictetic Coffee or tea BLAKFAST Orange juice, 11 glass Egs.

·148 ADDITIONAL 800-CALORIE MENUS Skim milk, 12 cup Toast, 1 slice, no butter Coffee or tea LUNCH Veal steak, 3 Oz Cauliflower Lettuce, sliced tomato, asparagus tips Applesauce Coffee or tea DINNER Roast tenderloin, 3 oz. Spinach Stuffed tomato salad, consisting of tomato, cubed celery, cubed apple Fresh berries Coffee or tea BREAKFAST Fresh strawberries Toast, 1 slice, no butter Skim milk, 2 cup Egg, 1, poached Coffee or tea LUNCH Chicken broth with celery hearts Liver, broiled, 3 oz, String beans, fresh Raw cabbage and carrot salad with mineral oil may onnaise Orange and pineapple ice Coffee or tea DINNER Tuna fish salad consisting of Tuna fish Egg, 1, white Celery, dill pickle, tomato Summer squash Fresh peach Coffee or tea ·ADDITIONAL 800-CALORIE MENUS BREAKFAST Cantaloupe, 42 Toast, 1 shce, no butter Egg. 1, soft-cooked Coffee or tea, with skim milk LUNCH Veal salad consisting of tomato stuffed with diced scal (3 oz ), celery, pimento, dill pickic on lettuce Coffee or tea DINNER Fresh pike, 3 Oz Green beans Waldorf salad of cubed apple, cubed celery Apricot sauce, canned without sugar Coffee or tea BREAKFAST Pcar sauce, canned without sugar Toast, 2 slice, no butter Egs, 1 Coffce or tea with skim milk LUNCH Stuffed green pepper consisting of Green pepper Ground beef, 3 Oz Lettuce hearts and grapefruit sections with lemon juice Wax beans Apricot sauce, canned without sugar Coffee or tea DINNER Stuffed tomato salad consisting of Whole tomato Chicken, 3 oz. Diced celery 1 olive, 1 dill pickle Fresh asparagus Applesauce Coffee or tea ·160 ADDITIONAL 800-CALORIE MENUS BREAKFAST Orange sections 1 portion cereal Skim milk, 2 glass Coffee or tea LUNCH New England boiled dinner of Ground beef, 3 oz. Carrots, onions, cabbage Pineapple sauce, canned without sugar Coffee or tea DINNER Lean baked ham, 3 oz. Squash, baked Lettuce and tomatoes Grapefrut sections Coffee or tea BREAKFAST Orange juice, 42 glass Egg, 1, soft-cooked Skim Inilk, 4/2 cup Toast, 1 slice, no butter Coffee or tea LUNCH Breast of chicken, 3 oz. Fresh cauliflower Tomato and cucumber salad Strawberry ice consisting of Strawberry juice, z glass Egg white, 1 Gelatın Sacchatine and vanilla Coffee or tea DINNER Sauce Cold iced salmon, 3 oz , with len Fresh asparagus Lettuce hearts and radishes Pineapple Coffee or tea ·151 ADDITIONAL 800.CALORIE MENUS BREAKFAST Crapefruit, E83, 1, fred Toast, 1 slice, no butter Skim milk, 1 cup Coffee or tea LUNCI Roast veal, 3 oz. Cauliflower Tomato Fresh pineapple Coffee or tea DINNEX Broiled steak, 3 oz. Fresh mushrooms Celery, stewed Head lettuce, cucumbers Fresh strawberries Coffee or tea BREAKFAST Grapefruit sections Toast, 2 slice, no butter Slim milk, 4 cup Egg. 1 Coffee or tea LUNCU Salisbury Steak, consisting of Steak, 3 oz. Onions Tomato Steamed cabbage Hlead lettuce Strawberries, * cup Coffee or tea DINNER Veal steak, 3 OZ String beans, fresh green Tomato and cucumber salad Cantaloupe, 4 Cofice or tca ·154 HOW TO REDUCE SURELY AND SAFELY Food as fuel, 13 Food and Drug Administration, 33. 38, 39, 41, Foods, with high fat content, 145 key groups of (sec Basic Seren) (See also wonder foods) Freed, 5. C, 109 Fruit juices in soc caloric portions of foods, 135-136 Fruit punch, special, recipe for, 99 Fruits in Tao-calonc portions of foods, 128-130 Gills, J. L, 50 Columbia University, experiments at, on balanced diets, 49 Condiments a 100-Calone portions of foods, 142-143 Cranberry relish, recipe for, 100 Cushing's disease, 108 Custard, baked, recipe for. 96-97 Dairy products in 100-calorie portions of foods, 137 Dangers of ovetweight, 6-11 diabetes, 9 heart disease, 10 high blood pressure, 10 surgical nsks, 1 Dehydrators, 39-45 Depressants, appetite, 39-10 Desserts it 100 calorie portions of foods, 137-138 Diabetes, and overweight, 9 and underweight, 114-115 Diet fads and takes, 32-41 (See also Quacks, dict Diets (see Reducurig diets, Safe and sure diets, Wonder diets) Disease and obesity, relationstup de tween, 6, 105-221 Drugs, reducing, 39-41 appente depressants, 39-40 cathartics, 39, 40 dehydrators, 39-41 metabolism stimulators, 39. 40 D Ilealth foods, hawkers of, 32-33 Ilcalth hazard, overweight as, 9 Heart disease and overweight. 10 lleght, effect of, on basal calories rc quired, 18 High blood pressure and overweight, Housewives, activities of, and calo fies. 32-27 Hunger pangs, 92-93, Ilyperthyroidism and underweight. 113-114 Ilypoglycemia, functional, 107-108 Wypothalamus, injunes to, 108 Ilypothyroidism, 105, 106 Emotional causes of overweight, 108-111 Exercise, gyodance of, in underweight, 117 and weight reduction, 16, 21-23, 26-27, 29-30 Ice cream, apncot, recipe for. 96 vanilla, secipe for, 95-96 Milsess causing overweight, 6. 105- 111 insulin, hormone, pancreas produc 298, 107-108 Intestinal tract, discases of, and ua. derweight. 115 Kidney auments and underweight, 114. JIS Fads (see Dist fads and likes; Quacks, diet) Fat content, high, foods enth, 145 emulsified, 117 Federal Trade Co Fish in 100-calor 140-141 Fats, 47-43, Labor saving contraptions causing ght, 4 pe for, 100 kery, Asnts far, 9495 ·INDEX 155 Low-calone eye catchers, recipes for, Obesity, and disease, relationship be 95-103 tween, 6, 105-111 apple betty, 93 and overweight, as synonymous apncot ice cream, 96 terms, 6-7 baked custard, 96-97 100-calone portons of foods, 87. barbecue sauce, 97 104, 135-144 cheese cake, 102-103 beverages and fruit juices, 135- cheese dumpling, 102 136 cheese slices, 103 breads, 136 cheese soup, 102 cereals, 136-137 chocolate sauce, 101-103 darry products, 137 coffee whip, 99 desserts, 137-138 cranberry relish, 100 fruits, 138-139 garden salad ring, 101 mcat, fish, poultry, 140-141 Herb salad dressing. 97 nuts, 141 lemon milk sherbet, 97-98 salad dressings, 142 lemonade, 100 salads, 141-142 molded citrus salad, 100-101 soups, 142 savory dressing for salad greens, sugars, candies, and condiments, 100 142-143 Stow pudding. 98-99 vegetables, 143-144 special fruit punch, 99 Organic causes of overweight, 107- vandla ice cream, 95-96 108 Organic origins of underweight, 113- Meals between meals, 93-94 116 Meat in 100 calone portions of On, JB, 50 foods, 140-141 Overweight, dangers of, 6-11 Mechanization and weight gains (see early recognition of, 3-4 Housewives, activities of, and enotional causes of, 108-111 calories, Men, activities of, and as health hazard, 9 calories) illness causing, 105-111 Men, activities of, and calones, 28 Labor saving contraptions Cosing 31, 58-60 to cycasingly overweight, 30-31 myths about, 106-107 Meng pattem, meaning of, 61 and obesity, as synonymous terus, Metabolic imbalance, 14 6-7 Metabolism, 13, 106 organic causes of, 107-108 Metabolism stimulators, 39. 40 Metropolitan Life Insurance Com. Pancreas producing bermine insulin, pany. 8-10, 30 107-108 Minerals and vitamins, 48-53 Poultry in 100-clone portions of foods, 140-14: National Tuberculosis Association Powdered skim milk, 39 113 Proteins, 47-43 Nutrition, optimum, 45-56 Public llcaith Service, US, in Bos (See also Basic Seven) ton, cxpenment by, 111 Nuts in 100 clone portions of Quacks, dict. 3, 31, 32, 33 foods, 141 ·156 HOW TO REDUCE SURELY AND SAPELY Reapes (tee Low-calone eye catch. Safe and sure diets, 3000 calorie diet. ers) 8485 Reducing, tips on, 90-104 menu pattern for, 84 Reducing diets, for losing two sample menu for, 85 pounds a weck, 61 foods permitted in unlimited safe and sure (see Safe and sure amounts 2, 93 diets) substitute foods in, 86-89 (See also Wonder dicts) Salad, molded citrus, recipe for, Reducing drugs (see Drugs, reduc 100-101 ing) Salad dressing, herd, recipe for, 97 Reducing salons, 33-34 savory, for greens, recipe for, 100 Salad dressings ia 100-caloric por- Sale and sure dicts, 61-89 tross of loods, 147 800-calone diet, 62-63 Salad nog, garden, recipe for, 192 menu pattern for, 63 Salads 19 ocalonc portions of sample menu for, 63 foods, 141-143 additiona), 146-152 Scale weight and body weight, 33-34 substitutes on, 86-87 Sherbet, Jeton milk, recipe for, 97- 2000-calorie dict, 64-65 98 menu pattern for, 64 Sherman, ffenry C. 49 sample menu for, 65 Skim milk, powdered. 39 *200 calone diet, 66-67 Snow pudding, recipe foc, 98-99 menu pattern for, 66 Soup, cheese, recipe for, 102 sample menu fos, 67 Soups in 100-Calone portions of 1400-calone diet, 68-69 menu patter for, 68 Substitute foods for safe and sust sample menu for, 69 diet, 86--89 2600-calone diet, 70-71 Suburbs, exercise provided 17, 29-30 menu pattcm for, 70 Sucaryl, 95 sample menu for, 72 Sugars in 100-calone partious of 1800 calone diet, 72-73 foods, 142-143 meny pattern for, 72 Surgical risks in overweight, ** sample menu for, 73 Swecta, 95 2000-calone diet, 74-75 menu pattern for, 74 Thyroid, facts about, 106 sample menu for, 75 Tuberculosis and underweight, 113 2200-calone diet, 7677 menu pattern for, 76 sample menu for, 77 Underweight, 108, 112-118 2400-calone diet, 78-79 amounts of food for, 117-118 menu pattem for, 38 and nervosa, 415 sample menu for, 79 avoiding exercise, 117 3600 calorie diet, 80-81 and diabetes, 114-115 menu pattern tor, 80 and hyperthyroidism, 113-114 satriple menu for, 81 and intestinal tract discascs, 225 2800 calone dict, 81-83 and kidney ailments, 114, 115 mety pattern for, 83 methods of gaining Height 10, sample mictiu for, 83 116-117 Foods, 142 ·INDEX 157 Underweight, organic ongins of, Weights, desirable, for height, for 113-116 men, 7 and tuberculosis, 113 for women, 8 Wheat germ, 38 Vegetables in 100-calone portions of Women, calone expenditure by, 22- foods, 143-144 37. 57-59 Vitamins and minerals, 48-53 Wonder diets, 32, 34-36 high fat, 35 Weight, best, at age of twenty five to high protein, 34 thirty, 11 salt free, 35 body, and scale weight, 33-34 sugar between meals, 36 desirable, maintaining, 103-104 Wonder foods, 36-39 effect of, on basal caloncs re blackstrap molasses, 36-38 quired, 16-17 brewer's yeast, 38-39 how gained and lost, 13-14 powdered skim milk, 39 Weight chart, 91-92 wheat gern, 38 Waght reduction, blueprint for, 5 yoghurt, 38 Weights, desirable, for height, 6, 7, 11 Yoghurt, 38 ·About the Authors Dr Herbert Pollack is a leading authority in the held of nutrition. He has contnbuted numerous articles to technical journals and has written extensively on diet for the Woman's Home Companion, Dt. Pollack serves as medical consultant on food and nutntion for the office of the Surgeon General, and for several years has been associated with Mount Sina llospital. He has been in private practice in New York since 1934, Arthur D Morse has won four national journalism awards for his articles in leading magazines lie is a free lance writer and lives in Stamford, Connecticut.

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