Saturday, May 8, 2010

How to Count Calories Needed per person

Calories Needed per Day for Normal Individuals

Business of Growing

This depends upon age, weight, and physical activities; the baby and the growing child needing many more calories per pound per day than the adult, who has to supply only his energy and repair needs. The aged require still less than the young adult. As to weight; I have told you why overweight individuals need so little. As to physical activities; the more active, obviously the more calories needed, for every movement consumes calories.

Many Know Nothing of This

The Maine lumbermen, for instance, while working during the winter months, consume from 5000 to 8000 Calories per day. But they do a tremendous amount of physical work.

Mental work does not require added nourishment. This has been proved, and if an excess be taken over what is needed at rest (if considerable exercise is not taken while doing the mental work) the work is not so well done.

Calories Required for Normal

Per pound

per day
Infants require 40-50 C.
Growing Children 30-40 C.
Adults (depending upon activity) 15-20 C.
Old age requires 15 or less C.

In Round Numbers for the Day

Child 2-6 1000 to 1600 C. per day
Child 6-12 1600 to 2500 C. per day
Youth 12-18 2500 to 3000 C. per day

Growth Demands

(Remember that in general the boy needs as much as his father, and the girl as much as her mother.)

MAN (per day):
At rest 1800 to 2000 C.
Sedentary 2200 to 2800 C.
Working 3500 to 4000 C.


WOMAN (per day):
At rest 1600 to 1800 C.
Sedentary occupations (bookkeeper, etc.) 2000 to 2200 C.
Occupations involving standing, walking, or
manual labor (general housekeeping, etc.) 2200 to 2500 C.
Occupations requiring strength (laundress, etc.) 2500 to 3000 C.

(ROSE.)

Example of Finding Number of Calories Needed

1. Determine normal weight by rule.

2. Multiply normal weight by number of calories needed per pound per day.

For example, say you weigh 220 or 125 lbs., but by the rule for your height your weight should be 150 lbs.; then 150 would be the number you would use.

Work Out Your Requirements

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

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

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

1 lb. fat 4000 C
1/2 lb. fat 2000 C
1/4 lb. fat 1000 C
1/8 lb. fat 500 C

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

By

Lulu Hunt Peters, A.B., M.D.


Need to know: CALORIES

Key to the Calories

Some one page the thin? They come back here.

Don't Skip This
Definition to learn:

CALORIE; symbol C.; a heat unit and food value unit; is that amount of heat necessary to raise one pound of water 4 degrees Fahrenheit.

Pronounced Kal'-o-ri

There is a good deal of effort expended by many semi-educated individuals to discredit the knowledge of calories, saying that it is a foolish food science, a fallacy, a fetish, and so forth.

They reason, or rather say, that because there are no calories in some of the very vital elements of foods—the vitamines and the mineral salts—therefore it is not necessary to know about them. They further argue that their grandfathers never heard of calories and they got along all right. That grandfather argument always enrages my mortal mind.

A Unit of Measure

Now you know that a calorie is a unit of measuring heat and food. It is not heat, not food; simply a unit of measure. And as food is of supreme importance, certainly a knowledge of how it should be measured is also of supreme importance.

Yes, They Are Kosher

You should know and also use the word calorie as frequently, or more frequently, than you use the words foot, yard, quart, gallon, and so forth, as measures of length and of liquids. Hereafter you are going to eat calories of food. Instead of saying one slice of bread, or a piece of pie, you will say 100 Calories of bread, 350 Calories of pie.

The following is the way the calorie is determined:

An apparatus known as the bomb calorimeter has two chambers, the inner, which contains the dry food to be burned, say a definite amount of sugar, and an outer, which is filled with water. The food is ignited with an electric connection and burned. This heat is transferred to the water. When one pound of water is raised 4 degrees Fahrenheit, the amount of heat used is arbitrarily chosen as the unit of heat, and is called the Calorie.

Food burned (oxydized) in the body has been proved to give off approximately the same amount of heat or energy as when burned in the calorimeter.

Approximate Measures
1 oz. Fat = 275 C.

—about 255 in the body.
1 oz. Protein (dry) = 120 C.

—about 113 in the body.
1 oz. Carbohydrates (dry) = 120 C.

—about 113 in the body.

(ROSE.)

Can you see now why fats are valuable? Why they make fat more than any other food? They give off more than two and one-fourth times as much heat, or energy, as the other foods.

See Next Chapter for Definitions

Notice that protein and carbohydrates have the same food value as to heat or energy, each 113 Calories to the dry ounce. However, they are not interchangeable; that is, carbohydrates will not take the place of protein for protein is absolutely necessary to build and repair tissue, and carbohydrates cannot do that. But fats and carbohydrates are interchangeable as fuel or energy foods.

Calories Needed per Day for Normal Individuals

Business of Growing

This depends upon age, weight, and physical activities; the baby and the growing child needing many more calories per pound per day than the adult, who has to supply only his energy and repair needs. The aged require still less than the young adult. As to weight; I have told you why overweight individuals need so little. As to physical activities; the more active, obviously the more calories needed, for every movement consumes calories.

Many Know Nothing of This

The Maine lumbermen, for instance, while working during the winter months, consume from 5000 to 8000 Calories per day. But they do a tremendous amount of physical work.

Mental work does not require added nourishment. This has been proved, and if an excess be taken over what is needed at rest (if considerable exercise is not taken while doing the mental work) the work is not so well done.

Calories Required for Normal

Per pound

per day
Infants require 40-50 C.
Growing Children 30-40 C.
Adults (depending upon activity) 15-20 C.
Old age requires 15 or less C.

In Round Numbers for the Day

Child 2-6 1000 to 1600 C. per day
Child 6-12 1600 to 2500 C. per day
Youth 12-18 2500 to 3000 C. per day

Growth Demands

(Remember that in general the boy needs as much as his father, and the girl as much as her mother.)

MAN (per day):
At rest 1800 to 2000 C.
Sedentary 2200 to 2800 C.
Working 3500 to 4000 C.


WOMAN (per day):
At rest 1600 to 1800 C.
Sedentary occupations (bookkeeper, etc.) 2000 to 2200 C.
Occupations involving standing, walking, or
manual labor (general housekeeping, etc.) 2200 to 2500 C.
Occupations requiring strength (laundress, etc.) 2500 to 3000 C.


(ROSE.)

By

Lulu Hunt Peters, A.B., M.D.


Healthy Brains

HEALTHY BRAINS.

Comparatively few health enthusiasts or food reformers realise the necessity for mental, as distinct from bodily, hygiene, yet all real health has its roots in the mind. Moreover, it is only by studying the hygiene of mind that we are enabled to do work in greater quantity and of better quality than we should otherwise be capable of, and to do this without risk of strain on the nerves or injury to health. The articles under this heading put forward some of the elementary laws of mental hygiene.—[Eds.]

Imagination in Use.

To some people any talk about the importance of training the imagination of children through their toys, games and studies seems fantastic and trivial. They compare it to feeding them on sweetmeats; they think it means substituting story books for real life and encouraging the easy exercise of fancy for the careful study of fact.

But imagination is not a mere ornament to a life-work; it is rather one of its most valuable and necessary tools. If it did no more than sweeten and adorn the world, it would be well worth having, well worth making considerable sacrifices to attain. But it does more than this. It bears much fruit as well as flowers; fruit that, if it ripens in suitable weather, endures and can be used for the service of man.

There is a wonderful palm-tree, called the Tal or Palmyra palm, which in India and Ceylon supports six or seven millions of people, and “works” also in West Africa, where it is probably native. It gives its young shoots and unripe seeds as food; its trunk makes a whole boat, or a drum or a walking-stick, according to size; hats, mats, thread and baskets—in fact, almost all kinds of clothing and utensils—are made from the split and plaited leaves; gum comes from it, and certain medicines, jaggery sugar too and an intoxicating drink for those who desire it. In one of the museums at Kew—a wet day brings always something besides disappointment—there is a book made up of the very leaves of the palm, containing a Tamil poem enumerating more than eight hundred human uses to which this marvellous single plant can be put.

Now the imagination is like a Palmyra palm. We stand a long way off and, looking up, say “What a graceful tree! But what a pity it produces that intoxicating ‘toddy’ and nothing else!” Yet all the while food and clothing and shelter and travel and learning are all wrapped up in it, if only we were not too ignorant to guess, or too idle to seek.

We talk as if the poet and painter had need of imagination, but not the student, the doctor, the philanthropist, the business man, whereas none of these can do work at a really human standard without imagination that is living, penetrating, active and yet trained and disciplined.

A recent illuminating address to a body of students pointed out that Germany's immense industrial strides have been made possible by an education which draws men's minds out of narrow old grooves, and helps them to see and grasp wider possibilities. But the same speaker went on to point out that the English worker has far more real initiative and imagination than the German, and that in our own country we have not even to make elaborate plans for developing these qualities, but rather to release them in our administrators so far as to prevent actually checking them in the children now growing up.

Imagination in business, for instance, means new possibilities, fresh sources of supply and fresh markets to demand, economy of working and better adjustment of work to worker, so as to have less waste of our greatest capital, human time and power. America has taught us something in these respects; what we must do is to take what new light she has developed, while keeping our long-grown, well-earned skill which she has not had the chance to make.

In research work, again, we need perpetually the synthetic and constructive imagination if individual work is not to become narrowly specialised and shut off from other divergent or parallel lines which would illuminate it. The other day I was told of a great surgeon who not only has six or seven assistants to help him in his immediate tasks, but also, since he is too busy in the service of humanity to have time for reading, has eight trained assistants whose business it is to read in many languages what is being done all over the civilised world in his own line, and keep him informed as to the development of experience. A wonderful advance on the crystallisation of individual method, this, and yet it needed but the imaginative projection upon scientific work of what every business firm and every political unit has long done.

To transfer to our own concerns a method developed elsewhere is one of the most valuable services imagination can render. Almost all educational reform comes about thus, most mechanical inventions, a great part of economy and comfort in individual homes. Also, besides these particular advantages, the incessant coming and going between the different fields of activity, the circulation of attention which this use of the imagination involves, tends to vitalise and enrich not only the individuals who carry it out, but the whole social organism of which they form part.

Upon the moral side not much need be said. “Put yourself in his place” is a very old and respectable recipe for growing justice in one's conduct, consideration in one's speech, sympathy in one's heart. As employer or magistrate, as teacher or nurse, as customer or shopman, as parent or husband or child we must all deal somehow with our fellow-men: honestly and truthfully, we mean, kindly and helpfully, we hope. But is it not the more or the less of our imagination that makes such dealings possible? Without it, we are cruel because of something we do not feel, unjust because there is something we do not know, unwittingly deceitful because there is something we do not understand. With it, our justice will support, our kindness uplift, our attempt at help will not be barren, but will awake response and raise the whole level of our human intercourse into a region of higher possibilities.

E.M. Cobham.