THE LIBRARY OF THE UNIVERSITY OF CALIFORNIA LOS ANGELES on the last date stamped below. STATE NORMAL SCHOOL, hO6 AfiCBbSS, Cftlu STATE NORMAL SCHOOL, EXPLANATORY PAMPHLET THE PAMPHLET CONTAINING TABLES OF FOOD COMPOSITION, LISTS OF PRICES, WEIGHTS, AND MEASURES, SELECTED RECIPES FOR THE SLIPS, DIRECTIONS FOR USING THE SAME. ELLEN H. RICHARDS, Instructor in Sanitary Chemistry, Massachusetts Institute of Technology. ASSISTED BY LOUISE HARDING WILLIAMS. FIRST EDITION. FIRST THOUSAND. NEW YORK : JOHN WILEY & SONS. LONDON: CHAPMAN & HALL, LIMITED. Copyright, 1902, BY ELLEN H. RICHARDS. ROBERT OSUMMOND PRINTFR, NEW YORK STATE NQEIIAL SCHOOL, TX THE DIETARY COMPUTER. THE aim of this little pamphlet is to familiarize settlement workers and progressive housewives with a few fundamental principles used in making out bills of fare according to food values. Not that the cook's art is not also essential, but that it is another matter. It can make savory these valuable food materials, but it cannot make one pound of potato worth as much for nutrition as one pound of rice, or one pound of sugar or of fat to yield the nitrogen which is found in meats and legumes. To do this estimating there is needed, 1st, a list of the common food substances used, giving the grams and calories in each pound as bought; 2d, the composition by weight of the dishes made from these food materials, which makes pos- sible, 3d, the food value of each dish. For the cost of the bill of fare is needed, 4th, the prices per pound as purchased, and, 5th, the amounts to be served a definite number of persons () when it is the chief dish, (^) when it is one of several. To boil down two or three hundred cook-books into twenty pages is doubtless to destroy the peculiar lightness and delicacy of aroma and to replace it by a dark thick mass which at first sight may have little attractiveness. And yet many gallons of light-colored foamy cider are boiled down to make one of the dark thick syrup which the old New England housewife used to such good advantage during the long cold winter in flavoring the otherwise monotonous diet. 2 THE DIETARY COMPUTER. It was material at hand, and it served her purpose in the days when one small case held her spices and flavorings. This little pamphlet is just a makeshift like boiled cider, concentrated essence of something more delicate, to be used with judgment and discretion as a wire fence to guide the learner to better sources. The final object of food is nutrition, and it will do no harm to call attention to the food value of some of the common dishes as found on our tables without obscuring this value by the fancy garnishings or many handlings so common in the modern recipes. This is no new cook-book, it is only a bald statement of a few facts to help those who really wish to learn. The dishes are therefore arranged in order of food values, and the com- binations are made so as to approximate the standard ration. That the same food value is obtained at varying cost is evi- dent, and it should be a simple matter to choose that set of combinations which will suit the purse. That these combinations might be almost infinitely extended goes without saying. With the aid of any cook-book which gives quantities the dishes in each section may be increased tenfold or one hundred fold. The great difficulty is to find a recipe to quote. A cupful as used in one book means three and one-half ounces, in another four ounces. A tablespoonful of butter in the majority of cook-books consulted means one ounce, in the cooking-school recipes of modern date it means one-half an ounce. In some books three teaspoonfuls equal one tablespoonful, in others four. In many books we do not know what the measures stand for, hence these recipes have that delightful indefiniteness which is supposed to be charac- teristic of good cookery. The list of food values in a pound of the different substances on pages 44 to 49 is taken from Bulletin No. 28, revised edi- tion, Office of Experiment Stations, Department of Agriculture, 1899. These figures are in most cases the result of several analyses of products found in American markets, and while no THE DIETARY COMPUTER. 3 one claims that they represent the exact food value of the housewife's purchase, they are approximate and may serve as guide-posts to point out her road to a better understanding of the various foods which she furnishes to her family. The recipes are not warranted to succeed the first time try- ing, but at least, if variations are necessary, the cook will know whether she is increasing or decreasing the food value, which is the chief thing. Having once had her measuring dishes and spoons standardized, she can keep them for such uses without weighing each time. Any apothecary can give the weight measured by a given cup or spoon, and the dealers in kitchen utensils will provide standard measures just as soon as they are called for. Those at present in the market, even the tin measuring-cups, are not often made with sufficient care. It was at first intended to give credit to each cook-book for the recipes quoted, but the necessity of assuming weights, where none were given, in some part of nearly every recipe, deterred the author from incurring the just wrath of the cooks. The success of a dish depends upon three things: ist. The tastes and habits of the persons before whom it is set ; in other words, flavor, consistency, and seasoning must be adapted to the whims of the eaters. 2d. The care and cleanliness with which the ingredients are prepared and the judgment with which they are put together and cooked. 3d. The attractive- ness with which the cooked food is served ; this includes tem- perature, quantity, color, form, and arrangement. "Home cooking" means the peculiar combinations which suit the particular group catered for. " Proteid " means that which furnishes new material to take the place of that used up in the wear and tear of the active parts of the organism, as well as that which is essential to the building of new tissue. Hence the growing child needs more in proportion to its body weight than an. adult. "Fat" and "carbohydrate" (starch, sugar, etc.) contain no nitrogen and therefore cannot take the place of proteid, but 4 THE DIETARY COMPUTER. they may to a certain extent replace each other, especially in adult life. DIETARY ESTIMATES, BASED ON FOOD AS PURCHASED. Per Day. Proteid. Fat. Carbo- hydrates. Calories. Man at hard labor Grams. I CQ Grams. ICQ Grams, coo 4.060 Man at light labor I2? I2C, 4.OO T.T.IO Woman at light labor IOO IOO T2O 26^0 Child of nine years 78 4.C 280 1800 Americans take far more fat in proportion to carbohydrate than any other nation. They are more active. Whether their activity follows from the use of fat is not known, only sus- pected. Grease-traps must be made to yield their secrets before this can be determined. Calorie is a unit measure of heat used to denote the energy-giving power of food. Table II is a list of the total food values and estimated cost of the recipes given in Table V, arranged in order of food value. Table III gives the same list arranged in order of cost per 1,000 calories. Table IV gives the same list arranged in order of cost per 100 grams of nitrogenous substance. In order to plan a dietary of a given composition at a given cost it is necessary to know : 1st. The approximate composition of the food-materials to be used (Table VII). These data vary as our knowledge increases, and can never be more than approximations within somewhat wide limits. 2d. The amount of food materials entering into the com- position of each dish. Table V (Recipes). Only in case this is known can the food values be computed for Table II. In order to know this it is necessary to have : 3d. Definitions and equivalents of weights and measures. THE DIET/tRY COMPUTER. 5 Those used in this compilation are given in Table VI. At present pounds and ounces are kept ; it is hoped that in a few years all recipes may be given in grams. 4th. The cost per pound is to be filled in, in the blank columns of Table VII, by the user. It is not always necessary or wise to so plan the food that on each day of the week an exact proportion of the various constituents be maintained, but each week's total should be nearly the theoretical amount. It must be understood, how- ever, that as yet we know too little of the effect on digesti- bility, of cooking, and of the combination of two or more foods in one dish, or at one meal, to permit of very close calculation. Individual bodily condition also affects food utilization to an unknown extent, so that no one can rely on mathematical calculations of food quantities without at the same time taking careful record of bodily weight and efficiency. Various other facts are needed before reliable estimates can be made ; such as wastes in preparation, losses in cook- ing, in serving, and in the portions taken away with the plates. In an appendix will be found a table of interchangeable weights and measures. THE DIETARY COMPUTER. TABLE I. CONSTANTS. Name of Dish. No. of Recipe. Cost, Cents. Proteid. Fat. Carbo- hydrate Calories Coffee, milky and sugar .... 1.Q Grams. 6 Grams. 7 Grams. 6e 751 " cream, and sugar. . . . b f 7-7 6.7 2 2 II 6 60 CQ 360 317 d 7.4. 26 16 196 1060 Cereal and cream e 16 24 C-I in 1 130 Bread and butter, No. I . . . . f 2-5 IO 25 60 522 " " " No. 2 g 7-5 32 75 179 1566 Day's supply of bread and butter, milk and sugar. . . . Oranges, 6 large, 3 Ibs .... h 21 IO 79 8 144 I 721 TTC 4620 CTO Bananas, 2 Ibs j c 7 i I2Q 600 Strawberries, li Ibs.; sugar, 4 oz k JO. 7 6 / J 161 726 Prunes (dry, 6 oz.); sugar, 2 OZ. i 4 8 leg 662 Dried apple, J Ib. ; sugar, 4 oz. M 4-2 2 4 161 702 Fresh apples, 2 Ibs.; sugar, 7 oz. . 8.4 3.TC o 6 1 11 172 1O8 2560 TABLE I: CONSTANTS. CONSTANTS. Name of Dish. Ounces. Cost. Proteid. Fat. Carbo- hydrate Calories Coffee }( I 2 Grams. Grams. Grams. Milk a \ 6 1 .2 e 6 6.8 8.5 121 Sugar 2 7 56.7 272 Coffee }( I 3-9 2 5-6 6.8 65.2 353 Cream H 1 e 2.6 ii 3 128 Sufar . . 2 7 156.7 212 Tea ) r o. <; 7-7 2 2.6 ii 59-7 360 Cream L J 2 i 6 6.6 2 85 Sus'ar . . 2 . 7 c6.7 212 Cereal ) r 6 6-7 C 1.6 IQ 6.6 7. c 58.7 127. 5 317 668 Milk L \ 8 I 7 7 1 Q II. a 161 Sugar \ 2 7 56.7 212 \ i 6 7-4 r 26.5 IQ I6. 5 7. =i 195-5 127. $ 1061 668 Cream (thick) r 6 II 4. S 4.C . 7 4. ^ 462 Bread ) XT \f \ 4. 16 i 23-5 10.8 53-2 i-3 132 59-7 1130 301 Butter f V ( i i-5 23-7 221. Bread I No 2 Butter f ! ' M 12 2.5 3 34-3 32-4 25 4 59-7 179 522 93 663 ) ( 5 Day's supply of bread, butter, milk, and sugar : Bread H ilb 8oz 7-5 6 32-4 64 75-1 8 179 358 1566 1806 Butter S oz. 7. 'i iiS-S II85 Milk I Ib. 3 e 1C 18 22. 7 121 Sugar 12 OZ. 34.0 . 2 I1Q2 21 79 144-5 720.9 4626 THE DIETARY COMPUTER. TABLE II. DISHES CONTAINING MEAT IN ORDER OF EXPRESSED IN CALORIES. FOOD VALUE Name of Dish. No. of Recipe. Cost, Cents. Proteid. Fat. Carbo- hydrate Calories Scrapple (Philadelphia) I 1C Grams. IOO Grams. CCA Grams. 34O 602 c. Irish stew and dumplings . . . Veal croquettes 2 3 34-5 47 ^ IQO 160 427 ?C,-3 6 510 ^46 6805 6164 Suit pork in butter 16 171 62O or c,Q7e Baked beans and brown bread Beefsteak pot-pie, suet crust. Lamb chops, baked potatoes, bread and butter 5 6 7 19.8 40 60 152 237 IQO 191 26O 803 561 2 = 8 5075 5354 .284 " Boiled dinner " 8 48 272 20O 366 =,187 Bonnar stew, baking powder biscuit 47.8 27=; III 664 5160 Roast heart, stuffed with veg- etables ii 28.5 270 272 1IO 4QOO Beefsteak, top of sirloin. 2 Ibs 12 c6 121 134 4060 Meat and bean stew IS ce . 311 ISO 2^4 in^e Mutton roast, 3 Ibs 42 162 3CQ 3Q2O Rump steak, stuffed and rolled Brown curry stew, with rice.. Beef, rib roast, 3 Ibs 15 16 17 52 49 7C 273 28l 180 126 175 288 3" 222 3915 3715 546 c. Beefsteak, baked potatoes, bread and butter Veal, stuffed and roasted. . ... Shepherd's pie, potato crust.. Braised beef, No. I 18 19 20 21 6l. 5 41 38.4 s6. i 210 276 283 26^ 1 66 196 162 202 223 127 114 26 3407 3262 3M6 7OO7 Beef-shank stew 25 28.4 32^ 1 02 244 277O Marrow dumplings for soups. Liver, 2 Ibs bacon, 8 oz . .. 26 27 12.5 It; o 41 218 232 186 9 2727 2690 Mock duck 28 A.1 O I7C IC4 6^ 2A2C. Corned-beef hash 2Q 14. C 81 161 iai 2^7C Corned beef and cream on toast TO IQ. "? 8q 1*8 121 214T " Tenderloin cutlet '' TI 26 o 171 168 2264 Pork chops 32 M 2O O QS, 188 IQ 2217 Turkish pilau ^J. 27 O 208 c,7 196 2187 Fricassee of veal JC 27. O 182 122 44 2O7I Tripe fried in butter ^6 18.0 IIQ 134 66 2On Beef roll *27 22. 123 I"ic 48 IQ66 Stewed kidneys on toast Stewed sheep's hearts 38 3Q 17.0 1C .O 169 151 93 114 140 20 1923 l877 Broiled chicken 4 Ibs. . . AO 104 o 268 67 I 7J.2 Creamed dried beef 4.1 | 94 07 27 I4OJ. Ham omelet 42 21 87 7=> 4 1182 TABLE II: FOOD VALUES EXPRESSED IN CALORIES. FISH DISHES AND SOUPS. Name of Dish. No. of Recipe. Cost. Cents. Proteid. Fat. Carbo- hydrate Calories Clam chowder en 2^ . 6 Grams. 67 Grams. 177 Grams. 187 27O7 Fish chowder 51 20.8 1 66 87 215 23;Q Split-pea soup 62 6.6 62 QI 165 1786 Potato soup CT 14- 5 26 ^2 171 1 720 Boiled salmon, with peas, egg sauce ei 4G 6 Q4 IIQ C2 1724 Smoked herring on toast. . . . Cream of green-pea soup. . . . Tomato soup 55 56 C7 14 23-7 II 114 47 2* 54 7i 88 119 109 7Q 1480 1323 IIO3 Consomme. . = 8 ! = .<; 28 i 1 116 CHEESE DISHES AND EGG DISHES. Baked rice and cheese 60 ii 70 87 242 2I2Q English monkey on toast. . . . Baked macaroni and cheese. Cheese pudding 61 62 63 I3-I 16 I"? 79 66 80 67 101 01 269 I 7 6 127 2059 1850 1636 64 17- ^ 67 81 127 1567 Baked custard 65 is. c CQ C7 126 11O4 S\vi-s sandwiches . 66 9. 2 M C2 127 IOII Baked crackers and cheese. . Cheese omelette. . . 67 68 6-5 12 31 60 56 71 87 II IOOg QQQ BREADS AND MISCELLANEOUS DISHES. Rice griddle-cakes, with mo- lasses 7O 10.6 87 C2 28 2OO4 Corn bread 7T IO.7 80 64 468 2850 Brown bread . 72 11 2 83 24 CTC 2685 Baking-powder biscuit 7T 9 8 75 cc 442 2638 Old New England corn bread White bread, 2 Ibs., home- made 74 re 4-4 e 37 86 119 11 3U 478 2535 24OO Molasses cookies, ^ recipe.. Corn mush, with maple syrup Doughnuts, i recipe ... 76 77 78 7-3 6.2 4 1 4i 25 oe 55 63 32 347 294 321 2O92 1893 I76O Maryland biscuit 70 4 36 74 222 I7IO Cracker toast. 80 7 07 ca 2OQ 148 = ( jraham muffins 81 4. 1 4,c 17 264 1 471 Pie-crust for one pie 82 3.6 ja 114 84 Rice croquettes. ... .... 8-1 II. 7 42 C2 IO2 iac2 Potato chips, i Ib 84 2. 5 17 80 lie 1290 """ Mayonnaise for salads gc f Q 129 j I2en Potato cakes 86 7 36 16 125 1217 Lima beans, fresh. 2 Ibs. . . . Candied sweet potatoes Bread dice, \ Ib., fried; 2 oz. fat 87 88 80 10 6 J. 5 6 4 8 22 6 50 eo 2OO 1 60 1 2O 1140 1132 II iO TO THE DIETARY COMPUTER. BREADS AND MISCELLANEOUS DISHES. Name of Dish. No. of Recipe. Cost, Cents. Proteid. Fat. Carbo- hydrate Calories French dressing for salads; OO 8 Grams. Grams. TT1 Grams. Escalloped tomatoes 8 2 108 776 Fresh green peas, 3 Ibs Q2 12 27 Liver and bacon 6 8 5c Roa^t heart, stuffed 7. s. 5.8 Corned lx;ef hah 17. Q 6 I 6 Beefsteak pot-pie T7 7.46 IT . 2 7.7 7O 21 .Q 8.7 in Stewed sheep's hearts IO g 18 Stewed kidney on toast IO 8.8 Creamed dried beef I* 8 ^6 ie . i Pork chops 21 8 17 6 92 7 Lamb chops, etc 30 6 926 2S Beef -shank stew 8 8 IO 1 Roast mutton .. . 2C ,Q 10-8 17 Beef roll , 18 II 2 Tenderloin cutlet TC 2 II . 5 2O Shepherd's pie i-j .6 12.2 U Turkish pilau I -I 12 4 10 Veal, roast, stuffed Id. O 12.6 16 Brown curry stew, with rice 16.8 12 6 35 Fricassee of veal 14.8 17. 1 13 n. i T C Rump steak, stuffed .... TO IQ * 12 Beef, roast, top of sirloin 37.3 38.5 40.0 75.0 144.4 PUDDINGS AND DESSERTS. 106 Plum pudding 3. T 13 A 112 Apple tarts .. ^ i 14 8 IO2 2 IS-2 IO7 Tarn rolls 4.8 15.8 IOQ Bread-and-butter pudding 4. -i 18.2 IOO 2.1 IQ-?, IIQ 5-6 24.1 III 4.8 26 114. 6.q 26. 1 10? 6.1 26.8 121 Creamy rice pudding 7 2 27.8 116 Rice pudding 6 2 28 I IO4 Mince pie 4 "\ ao q 11^ Plum pudding, No. 2 8 <5 16 2 122 5-4. 36.6 lie c. a 38.2 TOT C . 7 42.2 1 08 6.5 41 8 IOI 4. 2 52.7 118 Sponge cake, lib IO.Q 68 o no Apple pie 4. 2 76. s 117 12 2 84 1 2O Tapioca pudding, No. 2 9. 1 I OS RECIPES. TABLE V. RECIPES. (Quantities are estimated for six persons.) NO. 1. SCRAPPLE. PHILADELPHIA STYLE. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. One-half pig's head. 3 12 60 544 5270 Corn meal 1 3 40.4 10 340.6 1655 15 100.4 554 340.6 6925 Clean the pig's head. Put in a stew-pan with 2 qts. hot water. Let it simmer for 3 hours. Take out of the liquor and cool. When cold remove the bones and chop the meat fine. Add 2 teaspoonfuls of salt, ^ teaspoonful of pepper, 2 leaves of sage. Put into the liquor and return to the fire. When the liquor begins to boil sprinkle in the meal with quick stirring. Cook for 2 hours without burning. Cool in a deep pan. For use, cut slices, roll in flour or bread-crumbs, fry until brown. NO. 2. IRISH STEW WITH DUMPLINGS. Simmer the meat 2 hours, add the vegetables and seasoning; then heat to boil- ing; add the dumplings. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Mutton 2 2 1 24 3 2 107.8 16.2 4.1 232.0 8.0 1.3 2610 650 170 Potatoes 138.8 33.6 Carrot and turnip Suet . . i 3 2.5 10.9 51.2 181.2 5.0 1730 1645 Flour 338.3 34.5 190.2 427.5 510.7 6805 NO. 3. VEAL CROQUETTES. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Veal 3 8 30 294 79 1940 Salt pork. . . . 4 2 4 102 965 Butter 1 1 5 23.7 221 Rice (dry) 8 4.0 23 .5 190 875 EOT era 4 4 15 11 161 Cracker crumbs . . 8 4 24 24 156 947 Fat taken up in cooking 4 2 113.4 1055 47.5 360 353.6 346 6164 i8 THE DIETARY COMPUTER. NO. 4. SALT PORK IN BATTER. Cut the pork in thin slices, drop into boiling water for 2 minutes, drain, cook a delicate brown in a frying-pan 5 minutes. Take out the slices, dip in the batter made of the flour, salt, milk, and egg. Cook brown in the hot fat. Serve at once. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Pork H 12 156 4 611 5 5725 Flour H .17 4 6 .4 30 4 148 Milk 3" 2 3 3.3 4.3 20 Eze (i) 2 2 7 4 5 2 81 Salt, i teaspoon. . 16.2 171.4 620.4 34.7 5974 NO. 5. BAKED BEANS. NEW ENGLAND STYLE. Soak the washed beans overnight in 3 qts. water. Drain and wash. Put them in a stew-pan with plenty of cold water. Bring to a boiling heat and cook until the skin will break, not a moment longer. Put half the beans into the bean- pot, then the pork; the scored rind comes just to the top of the pot. Fill in with the beans. Add the seasonings. Fill the pot with boiling water. Many cooks prefer to use the water the beans were boiled in. Bake for 10 hours, filling up as necessary. NO. 5a. BROWN BREAD. Lbs. Oz. Cost. Corn meal 5.3 .8 Rye meal 5.3 .7 Flour . . .... 8 1.2 Sour milk 1 8 5.0 Soda 0.5 .6 Salt 0.5 8 2.0 ^V Proteid. Fat. Carb. Cal. 13.2 10 25.6 22 3.3 2.0 2.5 24.0 112 109 169.6 35.0 157.2 510 480 822 487 645 70.8 31.8 582.8 2944 NO. 5 Cost. Proteid. Fat. Carb. Cal. Cheese 4 4 32 6 41 515 Milk 8 2 7.5 9 11 3 162 Esrtrs . . 8 6 29 6 21 5 322 12 69.7 71.5 11.3 999 NO. 70. RICE GRIDDLE-CAKES WITH MOLASSES. Griddle-cakes or pancakes may be made plain with milk and baking powder, or with eggs. They may contain corn, rice, blueberries, or other fruit. They may be eaten with butter and sugar, or with syrup or molasses. The food value here given is a good average. They furnish an inexpensive and '-tasty " dish. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour 1 4 2.8 63.5 5.6 424 6 2056 Rice, dry 2 1 4.4 .4 44.8 204 Eflrora 4 4 14 8 10 8 161 Butter 1 5 2 35.5 331 Molasses 4 .8 4 58.9 242 10.6 86.7 52.3 528.3 2994 NO. 71. CORN BREAD, NO. 1. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Indian meal i 37 cr> c IOC AOfi r>mr\ Milk, sour 1 3 15 10 20 pOC Milk, sweet 1 3 15 18 1 22 7 323 Butter 1 1 23.7 221- 10.7 80.5 64.3 468.7 2850 TABLE V: RECIPES. 33 NO. 72. BROWN BREAD. One-half the recipe for a mixed meal. The sour milk is not usually whole ftrc although the fat may be made up by sour cream or recovered butter. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Corn meal 6 1.2 15 3.7 127 621 6 1 12 2.8 128 600 Flour 8 1.7 25 6 2.5 164.1 820 Sour milk 1 8 4 27 15 37 402 Molasses 12 3.2 4 58.9 242 Soda .5 Salt .5 .1 11.2 83.6 24.0 515.0 2685 NO. 73. BAKING-POWDER BISCUIT. Lbs. Oz. Cost. Proteid Fat. Carb. Cal. Flour i qt 1 4 2 8 63 5 5 6 424 6 2056 Butter, 3 level tea- 1 5 2 4 36 338 Milk, i^ cups .... 12 2.5 11.2 13.6 17 244 Baking powder, 3 teaspoonf uls . . .8 ' 8.1 75.1 55.2 441.6 2638 NO. 74. OL"D NEW ENGLAND CORN BREAD. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Indian meal .... 8 1 20.2 5 170 3 828 Suet 4 2 113 1055 Flour ... 4 6 12 8 1 1 84 5 410 Molasses 4 .8 4 58 9 242 4.4 37.0 119.1 313.7 2535 V -v NO. 76. MOLASSES COOKIES. i cup New Orleans molasses, 4 cup butter, i egg, 2 tablespoonfuls sugar, ^cup of sour milk in which i level teaspoonful baking soda has been dissolved, a little cinnamon or ginger, about I quart flour. These excellent cookies are favored by children. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour 1 4 3.1 63.5 5.6 424 6 2056 Molasses 12 2.4 8.1 235 6 967 Butter . 4 5 94.8 884 Milk, sour .... 4r 1 5 4 4.5 5 7 81 Sutrar . . 1 .2 28.5 116 Ee2. . 2' 2 5 7.4 5.2 81 14.7 83.0 110.1 694.4 4185 34 THE DIETARY COMPUTER. NO. 77. CORN MUSH WITH MAPLE SYRUP. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Corn meal 10 1.2 25 6.2 213 1034 Fat, 4 level table- spoonfuls .... 2 1 56.5 527 Maple syrup .... 4 4 80.9 332 60 .2 25 62.7 293.9 1893 NO. 78. DOUGHNUTS. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour 1 4 2.8 62 6 428 2065 Sucrar . 7 2 202 828 Milk 9 1 5 8.3 10 13 179 Fat 2 5 48 446 Baking powder, 4 .8 7.6 70.3 64 643 3518 NO. 79. MARYLAND BISCUIT. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour, i pint 1 4 31 3 1 215 6 1040 Lard. I cut) . . 1 5 1 5 66.2 622 Milk, 4 cup .... .75 4 2 5 6 2 48 Salt, i teaspoonful Water as necessary 3.65 36 7 74.3 221 8 1710 NO. 80. CRACKER TOAST, NO. 2. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Crackers 10 2 26 16 192 1022 Milk . '. 12 2 5 11 2 13 6 17 242 Butter 1 1 23.7 221 5.5 37 53.3 209 1485 TABLE V; RECIPES. 35 NO. 81. GRAHAM MUFFINS. The food value of other muffins is very nearly the same. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour, Graham, i CUD . . 96 18 5 3 1 99 4 511 9 Flour, white, i cup .72 15 5 1 6 107 8 520 3 .6 50 5 207 2 Milk, \ cup 1 4 2 5 6 2 47 8 Suet, i Ib .02 3 2 5 110 6 Water, \ cup Salt, i teaspoonful Baking powder, 4 teaspoonfuls . . . ) .. 1 4.30 45.2 17.5 263.9 1471.6 NO. 82. PIE-CRUST. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour 8 1 3 25 6 2.5 169 1 822 Lard and butter. . 8 6 226.8 2110 For two pies .... 7.3 25.6 229.3 169.1 2932 For one Die . . 3.6 12.8 114.6 84.5 1466 NO. 83. RICE CROQUETTES. ' 7 Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Rice, cold -boiled, drv . . 4 2 8.8 .4 89.6 407 Milk 8 1.5 7.5 9 11.3 161 RcrffS (?.\ 4 3 14.8 10.8 161 Butter 1 1 5 23.7 221 1 .2 28 116 Bread crumbs 4 1.5 11.5 1.4 63 321 9.7 42.6 45.3 191.9 1387 NO. 85. MAYONNAISE FOR SALADS. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Yolks of 2 eggs. 2 4 9 9 121 Juice of 4 lemon . . 1 1 3.2 . 13 Vinegar. 1.5 Olive oil, i cup. . . 4 8 120 1116 13 9 129 3.2 1250 THE DIETARY COMPUTER. NO. 86. POTATO CAKES. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Flour 8 .6 13 1 1 84 6 410 Potatoes mashed 8 1 4 .2 34 9 155 Eggs (2). . 4 3 14 8 10 8 161 Milk 4 .75 4 4 5 5 7 81 5.35 35.8 16.6 125.2 807 NO. 88. CANDIED SWEET POTATOES. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Cooked sweet po- tatoes cold 1 2 5 6 8 2 7 104 7 460 Melted butter 2 3.0 1 47 440 Supar. . 2 .7 56.7 232 6.2 7.8 49.7 161.4 1132 NO. 89. BREAD DICE, FRIED. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Bread 8 1.5 21 2 7 119 600 Fat 2 1.0 56 5 528 2.5 21 59.2 119 1128 NO. 91. ESCALLOPED TOMATOES. Lbs. Oz Cost. Proteid. Fat. Carb. Cal. Tomatoes 1 4 5.4 5 18.1 105 Bread crumbs 6 2 16 2 1.8 90 450 Butter 1.5 2.2 23.7 221 8.2 21.6 30.5 108.1 776 NO. 93. MASHED POTATO. Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Potatoes boiled . . 1 2 12.2 .9 101 440 Milk 4 1 4.1 5 6 2 88 Butter 1 1.5 23.7 221 4.5 16.3 29.6 107.2 749 TABLE Y: RECIPES. NO. 94. LYONNAISE POTATOES. 37 Lbs. Oz. Cost. Proteid. Fat. Carb. Cal. Potatoes, cold, boiled 1 2 8 1 4 69 325 Fat 1 1 28 4 264 Onion 5 1 2 1 2 6 2.2 8.3 28.8 70.2 595 NO. 100. DATE PUDDING. Lbs. Oz. Cost. Proteid. Fat. Carb. Dates 1.2 7 10 3 24 336 Flour 1 2 5 51 2 5 338 3 Sugar 3 1 5 136 L)rit)Din II 8 60 Radishes 18 I QC Rhubarb rA ft i 8 I 8 6e Spinach -. O2 1 Q => 1.8 12.8 no Squash en jot; , ~ Tomatoes OA . 7 A. i 17 7 105 Turnips I2 1 ? CANNED VEGETABLES. 76 I 12.7 C 1 86.2 455 Pease, green ... gc i 16 i AA f, 255 Pumpkins QI . 6 a. 6 Q IO.4 150 Succotash j. 7 IT .Q 16 ^ 4C 8l A 4cc Tomatoes O.1 5.1 18 I 105 Yeast 6s" I C-I I i 8 o 1 ; . 7 625 02. o 2 1 i ./i 12 2 7 ^QUANTITIES ALLOWED IN MAKING UP THE VALUES FOR SIX PERSONS, ALL EATING HEARTILY. Coffee, I oz. Tea, .5 oz. Milk for coffee, 6 oz ; for tea, 4 oz. Cream for coffee, 3oz. Cream for tea, 2 oz. Dry cereal, 6 oz. Milk for cereal, 8 oz. Cream for cereal, 6 oz. Sugar for cereal, 2 oz. Bread as an accessory to a meal, 4 oz.; butter for the same, I oz. Bread as a substantial portion of a meal, 12 oz. : butter for the same, 3 oz. Fruits for a meal, either fresh or cooked, 2 Ibs. Sugar for the same, 2 to 4 oz. Chops for breakfast, 2 to 2.5. Steak for breakfast. 2 to 3. One egg, 2 oz. Hash for breakfast or luncheon: i Ib. of meat, 2 Ibs. of potatoes. Toast for breakfast or luncheon: 12 oz. bread. Meat for the day should be kept as low as 4 Ibs. for the six persons on an average. Total bread or equivalents, I to 1.5 Ibs. for the six; vegetables, 2 to 4 Ibs. ; sugar, 2 to 4 oz. ; fruits, fresh or dried, 2 to 4 oz. The hearty dinner puddings are to be used with the less nutritious meat dishes, and the soups and light puddings with the rich meat dishes. Prices vary with the season, with the locality, and with scarcity or plenty, and therefore only for small quantities fairly average prices have been used in these sample tables. Each person will insert the prices prevalent at the time and place. Other dishes will be added very readily. The quantities are based on those allowed in military rations in workingmen's families for the inexpensive dishes, because only two or three are placed upon the table at a time, and together they must furnish the required fuel value. For the more expensive and delicate dishes somewhat less amounts are allowed, since four or more kinds of food may be used, and since a smaller amount may serve as relish to the heartier dishes. Dishes consisting chiefly of flour, sugar, and recovered fat are inexpensive. The addition of fat in any form brings up the heat units twice as much as the same quantity of sugar. The meat dishes are expensive in proportion to the quantity of meat in them, and that meat which has much fat is of higher cost than that which is lean; but this fat is often largely wasted on the plates and in the garbage-pail. The house- wife who values the fat as it should be valued saves the dripping, and uses it in cooking instead of ''cooking butter." A judicious use of cereals and vegetables with recovered "dripping" or salt pork, with just enough meat to flavor the resulting dish, will enable the provider to furnish the main dish for each meal for about 15 cents per i,oco calories, or 90 cents for 12,000 calories. The remaining 3,000 to 6.000 calories may be made up of relishes or luxuries, as the purse and inclination permits. A reliance on meats of the tender sort, eaten with fresh vegetables, means an average expenditure of 15 to 20 cents per i.ooo calories, $2.40 per 12,000; $16.80 - $2.80 per week for the essential elements of food. Vegetables have more waste substance, and therefore a more generous allow- ance must be made. The proteid especially must be increased by one third. Milk for cooking is reckoned at 4 to 6 cents per quart, since it is usually topped, i.e., has had the cream removed. Some of the dishes would only be made when the ingredients could be had at a low cost. This is why the prices given are not always uniform. This whole pamphlet is only an example of method, and makes no pretensions to exactness in a field where accurate results are impossible with the meagre facts available. If it shall hasten the day when better figures are at the service of the purveyor, it will have served its mission. 50 APPENDIX 1. TABLE OF INTERCHANGEABLE WEIGHTS AND MEASURES WITH APPROXIMATE FOOD VALUE OF THE SAME. Measures. Approximate only. Weights. Refuse. f Water. % Protein. Grains. Fats. Grams. C.H. Grams. Calories BREAD 45 tbsps. 2f tbsps. I cup = 14 tbsps. I tbsp. WHOLE 41 tbsps. 2^ tbsps. I cup = 14 tbsps. I tbsp. PASTRY 56^ tbsps. 3^ tbsps. - I cup = 14 tbsps. i tbsp. BUCKV 41 tbsps. 1\ tbsps. I cup BAR 28 tbsps. 1.7 tbsps. I cup = 14 tbsps. i tbsp. CORN MEAL 38 tbsps. 2f tbsps. i cup 14 tbsps. I tbsp. FLOUR. ( lib. = i6oz. ) ( 453-6 gms. i 4* oz.+ f PER. ( i Ib. = 16 oz. ) ] 453.6 gms. j 10.3 60.8 6.12 4-5 .2 2.2 . I 4.1 1. 08 385.5 24.1 192.7 12 336.1 88.8 1665 440.4 3605 225.3 1802 112. 6 1860 116 861 61.5 1766 110.3 623 62.3 1860 116 688.8 49.2 II 226.8gms. = 8 oz. 14.1 gms. = oz. ED SUGAR. j lib. =i6oz. ) ( 453-6 gms. f i oz. = 28.3 gms. | 210 gms. j 1 7*oz.- f j 15 gms. | 1 i oz.+ f SUGAR.* i Ib. = 16 oz. ) 453.6 gms. j i oz. = 28.3 gms. j 160 gms. j 1 6oz.- f 16 gms.= ^ oz.-f- D SUGAR. i Ib. = 16 oz. ) 453.6 gms. ) i oz. = 28.3 gms. j 168 gms. ) j 6oz.- ) 12 gms. = ^oz. 453-6 28.3 168 12 431 27 ISO 15 453-6 28.3 163.8 II. 7 5 * Brown sugar with much moisture and lumps may weigh more than indicated, but freed from lumps is of constant weight. 54 THE DIETARY COMPUTER. In the accompanying list of equivalent measurements and weights an ordinary "half-pint" measuring cup was used. This style of cup was found in all stores where kitchen utensils were sold, and half, quarter, and third divisions were indi- cated. The cost was five cents. Variation will be found in measuring-cups, but if the same cup is always used the results will be proportionally correct. A table- spoon which contained four level teaspoons was also used. While no standard cup nor spoon is obtainable, the work of accurate measure- ment will be facilitated if a certain half-pint cup and a tablespoon of known capacity are set aside as the standard measurements in each household. A few recipes are given to indicate measure, weight, and food value. With experience the food value per cup may be easily estimated, as in so many recipes there is a repetition of materials like flour, milk, sugar, butter, eggs, etc. From the tables various combinations may be arranged. Measure. Weight. Protein. Grams. Fats. Grams. C. H. Grams. Calories Cost. Cents. CORN CAKE. i cup corn meal 168 gms. 6 oz. 12.6 7 no. 6 571.2 .8 i cup flour 70 gms. 2^ oz. 7.8 .63 2 c 2 4 c 2 tablespoonfuls sugar. 24 gms. i oz. 24 127 .7, 2 tablespoonfuls butter. 28 gms. i oz. 2 24 225 2 o 27,2 gms. 8 OZ.-f- 7. 5 9 IX -3 l62.5 2 i eg 4 ^ 56 gms. 2 oz. 7 4. C.2 81 7 i tablespoonful salt. .- . . 3 tbsps. baking powder 7 gms. = oz. 585 gms. = 2o| oz. 35-5 45-83 196.9 1416. i 8.6 BAKED MACARONI. I cup macaroni ; 120 crns. AJ- oz 6.12 i. 08 88.8 d.do.4. I cup milk 232 gms. 8 oz.-j- 7. 5 9 II. T. 162.5 2 2 tablespoonfuls flour.. 28 gms. = i oz. .28 21.2 IO2.8 .0004 28 gms. I oz. 2 2J. 225 2 4 tbsps. grated cheese. 56 gms.= 2 oz. I6. 3 20.3 .1 257-5 2 3 rolled crackers for top. . 42 gms. i^ oz. 4.6 3.6 7O.I 176.7 .OOI I tbsp. salt-pepper. ... 506 gms. = 17^ oz. 37.82 58.26 I 5 l -5 1364.9 9.OOI4 RICE PUDDING. 2 cups milk (i pint). -J 464 gm=.= i lb._j_ ) i6oz. ' \ 15 18.1 22.7 325 4 4 tablespoonfuls rice . . 60 gms. = 2 oz. 5-4 .2 53-6 244 I 2 eggs. . 112 gms. 4 oz. 15 IO.4 . . 162 6 24 gmS, T7T I O/. 2A 121 .3 .01 660 gms. = 23^ oz. 35-40 28.7 100.3 854 11.31 SHORT-TITLE CATALOGUE OF THE PUBLICATIONS OF JOHN WILEY & SONS, NEW YORK. LONDON: CHAPMAN & HALL, LIMITED. ARRANGED UNDER SUBJECTS. Descriptive circulars sent on application. Books marked with an asterisk are sold at net prices only. All books are bound in cloth unless otherwise stated. AGRICULTURE. Armsby's Manual of Cattle-feeding 12mo', $1 75 Buck! and Hansen's American Horticultural Manual: Part I. Propagation, Culture, and Improvement .... 12mo, 1 50 Part II. Systematic Pomology. (In preparation.) Dovvning's Fruits and Fruit-trees of America 8vo, 5 00 Grotenfelt's Principles of Modern Dairy Practice. 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Statics 8vo, 4 00 Vol. III. Kinetics 8vo, 3 50 13 Du Bois's Mechanics of Engineering. Vol. 1 Small 4to, 7 50 Vol.11 Small 4to, 10 00 Durley's Elementary Text-book of the Kinematics of Machines. (In preparation.) Fitzgerald's Boston Machinist 16mo, 1 00 Flather's Dynamometers, and the Measurement of Power. 12mo, 3 00 " Eope Driving 12mo, 2 00 Goss's Locomotive Sparks 8vo, 2 00 Hall's Car Lubrication 12mo, 1 00 Holly's Art of Saw Filing 18mo, 75 * Johnson's Theoretical Mechanics 12mo, 3 00 Johnson's Short Course in Statics by Graphic and Algebraic Methods. (In preparation.) Jones's Machine Design: Part I- Kinematics of Machinery 8vo, 1 50 Part II. 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A Manual for Steel-users 12mo, 2 00 Thurston's Materials of Engineering. In Three Parts 8vo, 8 00 Part II. Iron and Steel 8vo, 3 50 Part III. A Treatise on Brasses, Bronzes and Other Alloys and Their Constituents 8vo, 2 50 14 MINERALOGY. Barringer's Description of Minerals of Commercial Value. Oblong, morocco, 2 50 Boyd's Resources of Southwest Virginia 8vo, 300 " Map of Southwest Virginia Pocket-book form, 2 00 Brush's Manual of Determinative Mineralogy. (Penfield.) .8vo, 4 00 Chester's Catalogue of Minerals 8vo, paper, 1 00 Cloth, 1 25 " Dictionary of the Names of Minerals 8vo, 3 50 Dana's System of Mineralogy Large 8vo, half leather, 12 50 " First Appendix to Dana's New " System of Mineralogy." Large 8vo, 1 OU " Text-book of Mineralogy 8vo, 4 00 " Minerals and How to Study Them 12mo, 1 50 " Catalogue of American Localities of Minerals . 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Small 4to, half morocco, 5 00 Letteris's Hebrew Bible 8vo, 2 25 16 OCT 1 1 This book is DUE on the last date stamped below - 8 ft 100 11 1953 'JUN 2 9 RECD All Form L-9-35m-8,'28 ua, TX Richards - lR39d Dietary computer A '""in inn inn || 000503 828 TX 551 R39d i