Overweight and Underweight
Author: Unknown
Date: 2021-09-06T00:00:00+00:00
Keywords: Diet; Weight loss; Weight gain

The Project Gutenberg eBook of Overweight and Underweight

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Title: Overweight and Underweight

Creator: Metropolitan Life Insurance Company

Release date: September 6, 2021 [eBook #66226]
Most recently updated: October 18, 2024

Language: English

Original publication: United States: Metropolitan Life Insurance Company

Credits: Stephen Hutcheson, Lisa Corcoran and the Online Distributed Proofreading Team at https://www.pgdp.net

*** START OF THE PROJECT GUTENBERG EBOOK OVERWEIGHT AND UNDERWEIGHT ***

OVERWEIGHT
AND
UNDERWEIGHT

METROPOLITAN LIFE
INSURANCE COMPANY
HOME OFFICE: NEW YORK
Pacific Coast Head Office: San Francisco
Canadian Head Office: Ottawa

1

CONTENTS

PAGE
What Is Desirable Weight? 3
Overweight and Its Dangers 5
What Makes a Person Fat? 5
Why Do People Overeat? 6
How to Lose Weight 7
The Body’s Need for Food 8
The Body’s Need for Exercise 11
What About Short Cuts? 12
How Many Calories? 13
On Keeping a Record 19
Special Problems 19
Underweight and Its Dangers 22
What Causes Underweight? 22
How to Gain Weight 23
Adding Extra Calories 24
Saving Energy 24
Calorie Tables 25

2

Edition of January 1953
COPYRIGHT 1950, METROPOLITAN LIFE INSURANCE COMPANY.

P.F.M.—PRINTED IN U.S.A.—(u) 380 L. W. (Edition Jan. 1953)

3

What Is Desirable Weight?

Desirable weight is a very individual thing. It may be described as the weight at which a person both looks and feels his best. Height, bone structure, and muscular development must all be taken into account.

Because no two people are alike, weight tables cannot show with complete accuracy exactly what every individual should weigh. The tables shown here are given as a guide rather than as a rigid standard to which everyone should conform. They show desirable weights for men and women at age 25 and over. After a person is full grown and has reached his best weight, he should not gain or lose much for the rest of his life. It used to be considered inevitable and normal for people to get heavier toward middle age. We know now that it is not a normal part of getting older, not healthy, and not necessary.

Life is much easier in many ways for people who are not too fat or too thin. They usually feel and look better. They are apt to live longer. They are less likely to suffer from backaches, foot troubles, constant fatigue, and a host of daily discomforts. They have more fun buying clothes. Normal weight is worth any effort it takes to reach and keep—worth it in terms of everyday comfort and of a healthier, longer life.

4

DESIRABLE WEIGHTS FOR MEN AND WOMEN OF AGES 25 AND OVER[1]
Weight in Pounds According to Frame (as Ordinarily Dressed)

men

HEIGHT
(with shoes on)

SMALL FRAME

MEDIUM FRAME

LARGE FRAME

| Feet | Inches
| 5 | 2 | 116-125 | 124-133 | 131-142
| 5 | 3 | 119-128 | 127-136 | 133-144
| 5 | 4 | 122-132 | 130-140 | 137-149
| 5 | 5 | 126-136 | 134-144 | 141-153
| 5 | 6 | 129-139 | 137-147 | 145-157
| 5 | 7 | 133-143 | 141-151 | 149-162
| 5 | 8 | 136-147 | 145-156 | 153-166
| 5 | 9 | 140-151 | 149-160 | 157-170
| 5 | 10 | 144-155 | 153-164 | 161-175
| 5 | 11 | 148-159 | 157-168 | 165-180
| 6 | 0 | 152-164 | 161-173 | 169-185
| 6 | 1 | 157-169 | 166-178 | 174-190
| 6 | 2 | 163-175 | 171-184 | 179-196
| 6 | 3 | 168-180 | 176-189 | 184-202

women

HEIGHT
(with shoes on)

SMALL FRAME

MEDIUM FRAME

LARGE FRAME

| Feet | Inches
| 4 | 11 | 104-111 | 110-118 | 117-127
| 5 | 0 | 105-113 | 112-120 | 119-129
| 5 | 1 | 107-115 | 114-122 | 121-131
| 5 | 2 | 110-118 | 117-125 | 124-135
| 5 | 3 | 113-121 | 120-128 | 127-138
| 5 | 4 | 116-125 | 124-132 | 131-142
| 5 | 5 | 119-128 | 127-135 | 133-145
| 5 | 6 | 123-132 | 130-140 | 138-150
| 5 | 7 | 126-136 | 134-144 | 142-154
| 5 | 8 | 129-139 | 137-147 | 145-158
| 5 | 9 | 133-143 | 141-151 | 149-162
| 5 | 10 | 136-147 | 145-155 | 152-166
| 5 | 11 | 139-150 | 148-158 | 155-169

5

OVERWEIGHT AND ITS DANGERS

Anyone who is 15 or more pounds heavier than his desirable weight is considered overweight. For those still in their 20’s or younger a little extra weight does no harm. For people over 30 it is not good.

Overweight is a danger signal, particularly for those over 40. Studies of life insurance figures show that overweight people develop diabetes, heart disease, high blood pressure, and other life-shortening conditions earlier, and are apt to die younger, than people whose weight is normal. They are poor surgical risks and have less resistance to infection. Stout women are more likely to develop complications in pregnancy.

What Makes a Person Fat?

Most people are fat simply because they eat too much. This does not necessarily mean that they stuff themselves with large quantities of food. It does mean that they take in more calories[2] than their bodies can use. This is often surprisingly easy to do, particularly for a person who has poor eating habits.

6

Some people blame their overweight on metabolism (the rate at which their bodies use energy) and on the glands which regulate metabolism. In a very few cases, poorly functioning glands may contribute to overweight. Even then, the overweight patient who is under a physician’s treatment for glandular disorders is able to lose weight when his food intake is regulated.

What many people do not realize, however, is that the body’s energy requirements usually change after age 30 or 40. As a person gets older, metabolism slows down, and fewer calories are needed to maintain weight. The trouble is that eating habits usually stay exactly the same, while physical activity often decreases.

Heredity is often claimed as a cause of overweight. Careful studies do not bear this out. Heredity does determine the type of body build a person has, but when people from overweight families change their eating habits it has been proved that they, too, can lose weight.

Actually, most overweight people readily admit that their excess poundage comes from overeating. They say they just don’t seem to be able to stop. Knowing why a thing is hard to do sometimes makes it easier to change.

Why Do People Overeat?

Many people eat more than they need for reasons that have little to do with hunger. Habit is one of them. Eating habits are set in patterns which have often been followed for years. Such patterns are not always easy to change, but with persistence and determination they can be altered.

7

Some people develop the habit of overeating because good food and plenty of it is a family tradition. Some fall into the habit because of sociability. They eat more frequently and so consume greater amounts of food than they need. Some people consider food as a symbol of success or social standing, and so eating rich food and too much of it becomes a custom. Not infrequently the habit is established in pregnancy, in convalescence from some illness, or in other situations when extra food may be required.

Other common reasons have their roots in the emotions. Some people eat constantly because they are bored, and eating is something pleasant to do. Others because they are lonely, or feel unloved, or suffer from discontent about money, job, family relationships, or social standing. People who overeat for such reasons usually find it necessary to do something about their emotional problems before they are able to tackle their eating habits successfully.

How to Lose Weight

Physical condition, degree of overweight, and individual living habits must all be carefully evaluated before an effective, safe reducing plan can be worked out. No one can do all this for himself. Only a physician has the necessary skill and equipment to decide how much, how fast, and with what treatment a person should lose weight. What benefits one may harm another. Therefore, a reducing program should be undertaken only under medical supervision.

Anyone who really wants to get rid of excess poundage can do it. Lots of people have, with determination and persistence. 8 Desire and will power are “musts” in any reducing program.

Everyone knows that self-denial is not easy and that changing long-established habits taxes the strongest will. Therefore, a person who is trying to do this difficult job deserves the help and support of his family and friends. Few people are able to persist in any course of action in the face of commiseration, indifference, ridicule, or opposition from those they love and respect.

To be worth anything, a loss of weight must be permanent. Therefore, anyone who wants to benefit from a weight-reduction program must make up his mind that he is changing his eating habits for life. Going back to old patterns will only pile up the pounds all over again. Unless this fact is accepted, reducing efforts will probably be wasted.

The Body’s Need for Food

Awake or asleep, the body needs energy for every breath, every heartbeat, every activity of living. Food supplies this energy which is measured in units called calories.

When a person eats only enough to supply the energy he uses, his weight stays the same. If he takes in more calories than he needs, the excess is stored as fat. If his food adds up to fewer calories than he needs, his body takes the extra energy out of its storehouse of fat, and a loss in weight occurs. Reducing diets are based on this simple principle: taking in fewer calories than needed to force the body to use its stored fat.

Foods vary in the number of calories they contain. As 9 most people know, fats of all kinds have the most calories. One tablespoon of butter, for example, has in it about as many calories as a good slice of lean roast beef, or a cup of beets, or a quarter of a pound of cod steak. Sugars, alcohol, and starches are the next richest source of calories. Starches include cereals, flour and everything made with flour, potatoes, peas, beans, and corn. When calories must be cut down to make the body use stored fat, alcoholic drinks and foods rich in fats, sugars, and starches are the first to be restricted.

However, no one can lose weight safely by counting calories alone. In the 1920’s, when a slim, boyish figure was in style, many girls and women made themselves seriously ill by reducing their weight without regard to the kinds of food they ate.

For good health, food must supply everyone—young and old alike—with more than calories. The body is constantly repairing and renewing itself. New cells are always growing to replace those worn out in doing their work. In babies, children, and young people, cell-making is going on at top speed, because actual growth is taking place. As in any building process, the right materials are needed. The body’s most essential building and maintenance materials are found in proteins. Foods richest in proteins include milk, meat, fish, poultry, eggs, and cheese.

Two other elements necessary for health are vitamins and minerals. Some of these are found in the same foods which are rich in protein. Others are found in grain products, fruits, vegetables, and fats.

10

To insure a well-balanced diet, made up of the protective foods containing enough proteins, vitamins, and minerals, everyone should have daily:

Milk—2 or more glasses for adults. 4 or more for children and expectant and nursing mothers.

Vegetables—2 or more servings, green or yellow.

Fruits—2 servings, 1 a citrus fruit or tomato.

Eggs—1; at least 3 to 5 a week.

Meat, fish, poultry, or cheese—1 or more servings (dried legumes may be substituted occasionally).

Cereal and Bread—2 servings, whole-grain or enriched.

Fats—1 to 3 tablespoons. (In reducing diets, some of the fat allowance may be in the cream in whole milk.)

People who are not overweight can add what they like to this list in the way of other foods and second helpings, to make up their caloric requirements. People who want to lose weight can add little or nothing. That is the only real difference between a well-balanced normal diet and a well-balanced reducing diet. Because this difference often means restrictions on cakes, pastries, extra butter, rich sauces, cocktails, beer, soft drinks, and other high-calorie favorites, it is a hard one for many people to accept. Nevertheless, it must be accepted by everyone who wants to lose weight.

Few people claim that the first days on a reducing diet are happy ones. Some individuals find it easier to adjust than others, but all agree that the period of discomfort does not last too long if they persevere. They also claim that a wonderful feeling of physical vigor and liberation follows as they lose weight. The ability to bend down again with ease, the disappearance of unsightly bulges, and the pleasure 11 of buying smaller sizes in clothes are among the things which amply compensate for any early discomfort.

The Body’s Need for Exercise

Every healthy person needs some exercise. Daily physical exertion is good for muscle tone and circulation. It also helps to relieve the tension many people pile up in the course of a day’s work.

Regular exercise, if not carried to the point of increasing hunger, can help in a reducing program, because the more active a person is, the more calories he needs to burn. But for the overweight individual, exercise can never replace eating less. A person would have to walk about five miles to use up the calories in one chocolate sundae. He would have to saw wood for an hour or so to offset a piece of apple pie, or walk about a mile to work off two graham crackers. Obviously, it is simpler to avoid eating the sundae, the pie, or the crackers than to try to exercise them off.

The decision about exercising while losing weight should be left to the physician supervising the reducing program. The kind and amount of extra physical activity which he advises will depend on age, physical condition, and previous habits. For children and young patients he will probably advise lots of exercise and active sports. For older people he may not prescribe anything more strenuous than walking. For people with heart or circulatory conditions, he may caution against any exercise. The necessity for tailoring the treatment to the individual in this way is one of the reasons why a reducing program should be undertaken only under medical supervision.

12

What About Short Cuts?

No one who has taken on the job of losing weight will say that the self-denial involved is pleasant. It is only natural to wonder if there isn’t an easier way: What about drugs, steam baths, massage, or other quick methods?

Any drug which can increase the body’s rate of burning calories enough to effect weight reduction without dieting is dangerous. One drug, released in the early 1930’s without medical sanction, “worked”; but it also caused deafness, blindness, and paralysis before it was withdrawn from the market. Even if drugs are prescribed by a physician, they will be used in addition to—not in place of—a diet.

Many people wonder about steam baths and massage as a short cut. Steam baths are often a delusion. The profuse sweating which a steam bath induces is apt to cause a sudden drop in weight because of water loss. Thirst soon makes the average person replace the lost water, and his weight is usually exactly what it was before.

Swedish massage is a relaxing luxury for those who can afford it. It is good for the circulation, and helps to keep tissues in firm condition. However, it will not take off pounds nor allow additions to the diet.

Nobody likes to believe unpleasant truths. Therefore, the search for short cuts goes on. Ten-day wonder diets; special foods; spot-reducing gadgets—many of these fads are harmless, though expensive and ineffective. Some suggest, in small print, that special low-calorie diets should be followed, thus acknowledging the disagreeable truth—that there is no way to reduce safely without eating less. It all boils down to this: No easy way is safe; no safe way is easy.

13

How Many Calories?

In planning the day’s food, it should be decided into which meals the essential foods will go, and their calories should be computed first. Choice may then dictate the selection of the foods to make up the rest of the day’s allowance. All foods and most beverages supply calories; therefore, it is important to know the calorie content of the usual portions of different foods. Tables which list the calories in common foods and beverages begin on page 25.

One of the most frequently selected diets for healthy adults who need to reduce is a three-meal-a-day schedule allowing, in all, 1,200 calories. Some people, however, cannot lose weight satisfactorily on a 1,200-calorie diet. The doctor may cut their daily calorie allowance to 1,000 if their progress is too slow, or increase it to 1,500 if they are losing too rapidly. Examples of 1,000-, 1,200-, and 1,500-calorie diets are given on pages 16-17. Diets which fall below 1,000 calories require very close medical supervision and are usually used only in cases where a rapid loss of weight is required for serious conditions.

Vitamin and mineral supplements are often prescribed for people on a reducing diet, especially if it allows less than 1,200 calories. This is to make doubly sure that the body gets all the vitamins and minerals it needs. The use of such supplements is never intended to take the place of eating the essential foods.

Some people, when they first see their reducing diet, are firmly convinced that they have never eaten as much as their present diet allows them to. They are judging the caloric value of their food by its looks. The calories hidden 14 in butter, sugar, and cream used for cooking and in beverages are invisible.

Unfortunately, it is easy to make a 1,000-calorie diet, for example, add up to about 2,000 merely by adding 4 tablespoons of butter to the vegetables, sugar and cream to 3 cups of coffee or tea, a tablespoon of French dressing on the salad, and substituting 3 halves of canned peaches with sirup for the ½ cup of fresh fruit at lunch.

Few people stop to think that their hidden calories may be in the cocktail, the glass of beer, or the soda pop which they love. Liquids go down so quickly and easily that it is often hard to realize that they can contribute to overweight. A glance at the calorie tables on pages 25-32 will show why they are to be avoided by anyone who is trying to lose weight.

Some perfectly good foods which add extra calories to a diet are:

Cake—especially with icing

Cookies

Cream

Candy

Salad oil

Fatty meat

Fried foods

Nuts

Olives

Chocolate

Coconut

More butter than is allowed on the diet

Gravy

Pastries

Avocados

Jelly and jam

Honey

Marmalade

Sirups

Sugar

Puddings

Sweetened beverages

15

Remember

1. To have 1½ pints of milk every day.

2. To cut the visible fat from meat.

3. To eat a salad or raw vegetable every day if possible.

4. To eat a green, leafy, or yellow vegetable every day.

5. To have a serving of citrus fruit, tomato, cantaloupe, strawberries, or raw cabbage every day.

6. To choose the bread or cereal you use from enriched, whole-grain, or rye varieties.

HELPFUL HINTS

1. Eat regular meals at regular times. Omitting a meal—particularly breakfast—is a strain on the body and a major cause of fatigue.

2. Eat all meals slowly and chew well. This helps to make smaller amounts of food more satisfying.

3. Never eat when emotionally upset or overtired. Relax or rest first.

4. Watch closely for hidden calories.

5. If drinking clear coffee or tea is too much of an ordeal, add some of the day’s allowance of milk, and use saccharin or another noncaloric sweetening agent. They may also be used to sweeten cooked fruits.

6. Stay away from highly seasoned foods. They stimulate the appetite.

7. Clear tea, coffee, or bouillon have no caloric values and may be used freely.

8. An average serving of meat is 3 ounces. Two eggs or ½ cup of cottage cheese can be substituted for 2 ounces of meat.

16

1000 CALORIE DIET
breakfast
| Fresh fruit or juice | 1 serving—½ cup
| Egg—cooked without fat | 1
| Bread or cereal | 1 slice of bread or small serving of cereal
| Butter or margarine | 1 level teaspoon
| Skim milk or buttermilk | 1 glass—8 ounces
| Clear coffee or tea |
dinner
| Lean meat, fish, or poultry | 3 ounces (average serving)
| Vegetables[3] | ½ cup Group I and ½ cup Group II
| Skim milk or buttermilk | 1 glass—8 ounces
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup
lunch or supper
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs
| Vegetables[3] | ½ cup Group I and ½ cup Group II
| Skim milk or buttermilk | 1 glass—8 ounces
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup
17
1200 CALORIE DIET
breakfast
| Fresh fruit or juice | 1 serving—½ cup
| Egg—cooked without fat | 1
| Bread or cereal | 1 slice of bread or small serving of cereal
| Butter or margarine | 1 level teaspoon
| Milk | 1 glass—8 ounces
| Clear coffee or tea
dinner
| Lean meat, fish, or poultry | 3 ounces (average serving)
| Vegetables[3] | ½ cup Group I
| Potato or bread | 1 small potato or 1 slice of bread
| Butter or margarine | 1 level teaspoon
| Milk | 1 glass—8 ounces
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup
lunch or supper
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs
| Vegetables[3] | ½ cup raw Group I and ½ cup Group II
| Milk | 1 glass—8 ounces
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup
1500 CALORIE DIET
breakfast
| Fresh fruit of juice | 1 serving—½ cup
| Egg—cooked without fat | 1
| Bread or cereal | 1 slice of bread or a serving of cereal (1 cup prepared or ½ cup cooked)
| Butter or margarine | 1 level teaspoon
| Milk | 1 glass—8 ounces
| Coffee or tea
| Cream | 1 tablespoon
dinner
| Lean meat, fish, or poultry | 3 ounces (average serving)
| Vegetables[3] | ½ cup Group I and ½ cup Group II
| Potato | 1 small
| Butter or margarine | 1 level teaspoon
| Milk | 1 glass—8 ounces
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup
lunch or supper
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs
| Vegetables[3] | ½ cup Group I and ½ cup Group II
| Bread | 1 slice
| Butter or margarine | 1 level teaspoon
| Milk | 1 glass—8 ounces
| Fruit, plain custard, or plain cookies | ½ cup of fruit or custard, or 2 cookies

18

Vegetables are listed below in two groups, according to their carbohydrate content. Those in Group I have no more than 3 percent carbohydrate, and those in Group II have no more than 9 percent. It is simpler to choose the vegetables according to the listings than to count the calories for each vegetable in the day’s meals.

Where the diets on pages 16-17 call for fruits, these may be chosen from the lower-calorie fruits listed below.

vegetables

GROUP I

Asparagus

Beet greens

Broccoli

Cabbage

Cauliflower

Celery

Chard

Chicory

Chinese Cabbage

Cucumber

Endive

Escarole

Lettuce

Mushrooms

Mustard greens

Radishes

Sauerkraut

Spinach

Summer squash

Tomato Juice

Tomatoes

Turnip tops

Watercress

GROUP II

Artichokes

Beans, green

Beans, wax

Beets

Brussels sprouts

Carrots

Collards

Dandelion greens

Eggplant

Kale

Kohlrabi

Lambsquarters

Okra

Onions

Peppers

Pumpkin

Rutabagas

Squash, winter

Turnips

fruit

Apples

Apricots

Blackberries

Blueberries

Cherries

Cranberries

Currants

Gooseberries

Grapefruit

Grapefruit juice

Lemons

Limes

Loganberries

Melons

Cantaloupe

Casaba

Honeydew

Spanish

Watermelon

Oranges

Orange juice

Peaches

Pears

Pineapple

Pineapple juice

Plums

Raspberries

Rhubarb

Strawberries

Tangerines

19

On Keeping a Record

Most people find it helpful to keep a record of their progress. Weight should be recorded once a week only. To show progress accurately, the same scales should be used at the same time of the day.

It is also helpful to make weekly notes of body measurements. Sometimes a person gets discouraged because, after a period of satisfactory loss, the scales show no drop for a week or more. But during these periods body measurements often continue to decrease. To know that another half inch has melted off the waistline is encouraging at such times. It stiffens resistance to the common temptation of saying, “Oh, what’s the use?” and stopping when success is in sight. Weight loss begins again if the diet is faithfully followed.

The most important record to keep carefully is a list of the foods eaten each day, and the quantity. Such a list serves several purposes. It can be checked against the essential foods to make sure there are no omissions. It will help the doctor in adjusting a diet to slower or faster weight loss, as the need may be. It is useful as a reminder of slips and indiscretions in eating or drinking which must be checked. It helps to keep a person convinced about the number of calories he is really taking in.

Special Problems

On a reducing diet many people find themselves eating more vegetables, raw fruits, and salads than they did before. Most of them benefit from the change. However, 20 anyone who has previously had signs of ulcers, colitis, or other digestive disturbances should tell his physician. A person susceptible to such conditions may need to use raw fruits and vegetables sparingly, substituting fruits stewed without sugar, or perhaps using pureed vegetables.

Constipation sometimes occurs when eating habits are changed suddenly. It can often be corrected by drinking more water and by using green, leafy vegetables more generously. The substitution of stewed, dried fruits for some fresh fruits may also help. The amount must be watched, because dried fruits are richer in calories than fresh fruits. They are often eaten in greater quantity and cooked with sugar.

People who are on a diet and who eat in restaurants a great deal have a problem. Unless their budget runs to a daily steak diet, a good cafeteria is often a better choice than other types of restaurants. The foods are usually plainly cooked, without much fat, and can be chosen individually. The chief problem is to develop the habit of passing by all the display of foods which must not be eaten. The temptation to add something extra is sometimes greater than it is at home.

If lunch is the only meal which must be eaten out, and there is no suitable eating place available, the problem may be solved by taking lunch from home. Some suggestions for a day’s menus, including low-calorie lunches which can be carried to work or school, are given on the opposite page.

21

PACKED LUNCH
for 1200 Calorie Diet
BREAKFAST
½ cup fruit
1 egg
1 slice toast
1 teaspoon butter
1 glass milk
Clear coffee or tea
LUNCH
Sandwich:
1 slice bread
1 teaspoon butter
1 ounce lean meat
1 hard cooked egg
wedge of raw cabbage
whole raw carrot
fresh fruit
1 glass milk
LUNCH
Sandwich:
2 thin slices bread
1 ounce lean meat
1 hard cooked egg
1 teaspoon mayonnaise
lettuce
2 stalks celery
1 small cucumber
fresh fruit
1 glass milk
LUNCH
Sandwich:
2 thin slices bread
2 ounces chicken or meat chopped and mixed with
1 tablespoon mayonnaise
1 tablespoon chopped celery and a little chopped onion
large fresh tomato
½ green pepper
fruit
1 glass skim milk
DINNER
3 ounces meat, fish, or poultry
½ cup vegetables from Group I and Group II
1 glass skim milk
½ cup fruit—fresh, or cooked or canned without sugar

22

UNDERWEIGHT AND ITS DANGERS

Anyone 20 percent or more below his best weight is considered underweight. Definite underweight is not desirable in young people who are still growing. It may be a symptom of disease. The glandular disorders so often erroneously blamed for overweight are much more likely to show themselves in loss of weight or inability to gain. Even when there is nothing wrong, people whose weight is too far below normal are more likely to suffer from fatigue and poor physical endurance. Resistance to infection is often lowered. Tuberculosis strikes more often among adolescents and young people who are underweight than it does among those whose weight is closer to what it should be.

What Causes Underweight?

Certain diseases and glandular disorders can cause underweight. In healthy people, however, underweight comes from eating too little, from poor eating habits, from over-activity or too little rest, and from worry or prolonged tension.

Many people eat too little for much the same reasons which make others eat too much. Habit frequently plays a part. Meals are irregular in some families, sometimes poorly prepared, and eating is considered the least important of the day’s activities. It is not surprising if the children from such families grow up with an indifferent attitude toward food.

Emotions may also play a part. The feeling of being unloved, dissatisfaction with personal relationships, discontent 23 over job, money, or social restrictions, and other reasons of this kind cause some people to react with indifference to eating just as they cause others to overeat. Keen rivalry, a wish to take part in everything, or too great an absorption in school or social activities sometimes cause over-activity and underweight among adolescents.

How to Gain Weight

As in overweight, the first step is to see a physician and have a thorough physical examination. It is important to find and correct anything which may be wrong. Efforts to gain may be useless unless this is done.

The same principles apply to gaining weight as to losing it, but in reverse. Underweight people must take in more calories than they use, so that there will be some left over to store as fat.

Will power can be as great a factor in gaining weight successfully as it is in losing, particularly for people who do not like many of the essential foods. They must learn to say “yes” to enough of the right foods, regardless of their wishes, just as firmly as their fat friends need to say “no” to forbidden extras.

As in overweight, it is important first to include the essential foods in the day’s meals. These foods are necessary for maximum health, whether a person’s weight is too high, too low, or just right. Some underweight individuals whose food choices have been poor may find that they are able to gain merely by making sure that they include these foods in their diet. Others need to study ways to add extra calories.

24

Adding Extra Calories

The simplest way is to eat more at each meal—extra bread and butter, and second helpings of everything.

Often, however, underweight people seem to have a small stomach capacity. Therefore, additions of high-calorie foods which add little or no bulk are probably easier to take at first than trying to eat larger quantities. Such additions as cream on cereals and in beverages; extra eggs in puddings, salad dressings, and drinks; and butter or other fat used generously in salad dressings, cooking and seasoning should add enough calories to enable most people to gain weight. Also, provided they are added to regular meals and not used to replace them, the high-calorie foods listed on page 14 should be used freely by anyone trying to gain weight. If they do not interfere with eating enough at regular meals, between-meal snacks also help. So do extra milk and something to eat before going to bed.

Saving Energy

The body uses fewer calories at rest than when active, and least of all during sleep. Therefore, any extra sleep or rest which an underweight person gets will help him to gain. Whatever energy can be saved during waking hours by riding instead of walking, sitting instead of standing, and relaxing as often as possible will add to the calories saved.

A healthy person who decides to gain weight, and who sticks to his program of taking in more calories than he needs, and of spending as few as possible in needless physical activity, can be sure that sooner or later his efforts will meet with success.

25

CALORIE TABLES

FOOD | MEASURES[4] | CALORIES
Almonds | 12-15 | 100
Apple butter | 1 tablespoon | 40
Apples, baked | 1 large and 2 tablespoons sugar | 200
| fresh | 1 large | 100
Applesauce, sweetened | ½ cup | 100
Apricots, | |
| canned in sirup | 3 large halves and 2 tablespoons juice | 100
| dried | 10 halves | 100
Asparagus, fresh or canned | 5 stalks 5 inches long | 15
Avocado | ½ pear 4 inches long | 265
Bacon | 2-3 long slices cooked | 100
Bacon fat | 1 tablespoon | 100
Banana | 1 medium 6 inches long | 100
Beans, | |
| canned with pork | ½ cup | 130
| dried | ½ cup cooked | 135
| lima, fresh or canned | ½ cup | 100
| snap, fresh or canned | ½ cup | 25
Beef | |
| corned | 1 slice 4 inches by 1½ by 1 | 100
| dried | 2 thin slices 4 by 5 inches | 50
| hamburg steak | 1 patty (4 to 5 per pound) | 150
| round, lean | 1 medium slice (2 ounces) | 100
| sirloin, lean | 1 average slice (3 ounces) | 150
| tongue | 2 slices 3 inches by 2 by ⅛ | 50
Beet greens | ½ cup cooked | 30
Beets, fresh or canned | 2 beets 2 inches in diameter | 50
Biscuits, baking powder | 2 small | 100
Blackberries, fresh | 1 cup | 100
Blueberries, fresh | 1 cup | 90
26
Bologna | 1 slice 2 inches by ½ thick | 100
Breads |
| Boston brown | 1 slice 3 inches in diameter, ¾ thick | 90
| corn (1 egg) | 1 2-inch square | 120
| cracked wheat | 1 slice average | 80
| dark rye | 1 slice ½ inch thick | 70
| light rye | 1 slice ½ inch thick | 75
| white, enriched | 1 slice average | 75
| white, enriched | 1 slice thin | 55
| whole wheat, 60% | 1 slice average | 70
| whole wheat, 100% | 1 slice average | 75
Broccoli | 3 stalks 5½ inches long | 100
Brownies | 1 piece 2 inches by 2 by ¾ | 140
Brussels sprouts | 6 sprouts ½ inch in diameter | 50
Butter | 1 tablespoon | 95
Cabbage, cooked | ½ cup | 40
| raw | 1 cup | 25
Cake
| angel | ¹/₁₀ of a large cake | 155
| chocolate or vanilla, no icing | 1 piece 2 inches by 2 by 1 | 100
| chocolate or vanilla, with icing | 1 piece 2 inches by 1½ by 1 | 100
| cup cake with chocolate icing | 1 medium | 250 |
Cantaloupe | ½ of a 5½-inch melon | 50
Carrots | 1 carrot 4 inches long | 25
Cashew nuts | 4-5 | 100
Cauliflower | ¼ of a head 4½ inches in diameter | 25
Caviar | 1 tablespoon | 25
Celery | 2 stalks | 15
Cheese |
| American cheddar | 1 cube 1⅛ inches square or three tablespoons grated | 110
| cottage | 5 tablespoons | 100
| cream | 2 tablespoons | 100
27
Cherries, sweet | 15 large | 75
Chicken, | |
| broiled | ½ medium broiler | 100
| roast | 1 slice 4 inches by 2½ by ¼ | 100
Chinese cabbage | 1 cup raw | 20
Chocolate | |
| almond bar | 1 bar 5-cent size | 200
| fudge | 1 piece 1 inch square by ¾ thick | 100
| malted milk | fountain size | 460
| mints | 1 mint 1½ inches in diameter | 100
| plain bar | 1 bar 5-cent size | 240
| sirup | ¼ cup | 195
| unsweetened | 1 square | 162
Cider, sweet | 1 cup | 114
Clams | 6 round | 100
Cocoa, half milk, half water | 1 cup | 150
Cocoanut | 3 tablespoons dry | 100
Cod liver oil | 1 tablespoon | 100
Cod steak | 1 piece 3½ inches by 2 by 1 | 100
Cola soft drinks | 6-ounce bottle | 75
Collards | ½ cup cooked | 50
Cooking fats, vegetable | 1 tablespoon | 100
Corn | ½ cup | 50
Corn sirup | 1 tablespoon | 75
Cornflakes | 1 cup | 80
Cornmeal | 1 tablespoon uncooked | 35
Cornstarch pudding | ½ cup | 200
Crackers | |
| graham | 1 square | 40
| peanut butter-cheese sandwich | 1 cracker | 45
| round snack-type | 1 cracker 2 inches in diameter | 15
| rye wafers | 1 wafer | 25
| saltines | 1 cracker 2 inches square | 15
28
Cranberry sauce | ¼ cup | 100
Cream
| light | 2 tablespoons | 65
| heavy | 2 tablespoons | 120
| whipped | 3 tablespoons | 100
Cream-puff shells | 1 shell | 85
Cucumber | ½ medium | 10
Custard, boiled or baked | ½ cup | 130
Dates | 4 | 100
Egg | 1 medium size | 75
Eggplant | 3 slices 4 inches in diameter ½-inch thick | 50
Endive | average serving | 10
Escarole | average serving | 10
Figs, dried | 3 small | 100
Flour, white or whole grain | 1 tablespoon unsifted | 35
Frankfurter | 1 sausage | 100
Gelatin, fruit flavored
| dry | 3-ounce package | 330
| ready to serve | ½ cup | 85
Ginger ale | 1 cup | 85
Gingerbread, hot water | 2-inch square | 270
Grapefruit juice, unsweetened | 1 cup | 100
Grape juice | ½ cup | 80
Grape nuts | ¼ cup | 100
Grapes,
| American or Tokay | 1 bunch—22 average | 75
| seedless | 1 bunch—30 average | 75
Griddle cakes | 1 cake 4 inches in diameter | 75
Halibut | 1 piece 3 inches by 1⅜ by 1 | 100
Ham, lean | 1 slice 4¼ inches by 4 by ½ | 265
Hard sauce | 1 tablespoon | 100
Hickory nuts | 12-15 | 100
Hominy grits | ¾ cup cooked | 100
Honey | 1 tablespoon | 100
29
Ice cream | ½ cup | 200
Ice cream soda | fountain size | 325
Jellies and jams | 1 rounded tablespoon | 100
Kale | ½ cup | 50
Lamb, roast | 1 slice 3½ inches by 4½ by ⅛ | 100
Lard | 1 tablespoon | 100
Lemon juice | 1 tablespoon | 5
Lettuce | 2 large leaves | 5
Liver | 1 slice 3 inches by 3 by ½ | 100
Liverwurst | 1 slice 3¼ inches by ½ thick | 100
Lobster meat | 1 cup | 150
Macaroni | ¾ cup cooked | 100
Maple sirup | 1 tablespoon | 70
Margarine | 1 tablespoon | 100
Marshmallows | 1 | 20
Milk
| buttermilk | 1 cup | 85
| condensed | 1½ tablespoons | 100
| evaporated | ½ cup (1 cup diluted) | 160
| skim milk, dried | 2½ tablespoons | 100
| skim milk, fresh | 1 cup | 85
| whole milk | 1 cup | 168
| yogurt, plain | 1 cup | 160
Mints, cream | ½ inch cube | 5
Molasses | 1 tablespoon | 70
Muffins
| bran | 1 medium | 90
| 1 egg | 1 medium | 130
Mushrooms | 10 large | 10
Mustard greens | ½ cup cooked | 31
Noodles | ¾ cup cooked | 100
Oatmeal | ¾ cup cooked | 100
Oil (corn, cottonseed, olive, and peanut) | 1 tablespoon | 100
30
Okra | 10-15 pods | 50
Olives
| green | 6 medium | 50
| ripe | 4-5 medium | 50
Onions | 3-4 medium | 100
Orange | 1 medium | 80
| juice | 1 cup | 125
Oysters | 5 medium | 100
Parsnips | 1 parsnip 7 inches long | 100
Peaches
| canned in sirup | 2 large halves and 3 tablespoons juice | 100
| dried | 4 medium halves | 100
| fresh | 1 medium | 50
Peanut butter | 1 tablespoon | 100
Peanuts | 10 | 50
Pears
| canned in sirup | 3 halves and 3 tablespoons juice | 100
| fresh | 1 medium | 50
Peas
| canned | ½ cup | 65
| fresh, shelled | ¾ cup | 100
Pecans | 6 | 100
Pepper, green | 1 medium | 20
Pickles, cucumber
| sour and dill | 10 slices 2 inches in diameter | 10
| sweet | 1 small | 10
Pies | (sectors from 9-inch pies)
| apple | 3-inch sector | 200
| lemon meringue | 3-inch sector | 300
| mincemeat | 3-inch sector | 300
| pumpkin | 3-inch sector | 250
Pineapple
| canned, unsweetened | 1 slice ½ inch thick and 1 tablespoon juice | 50
| fresh | 1 slice ¾ inch thick | 50
| juice, unsweetened | 1 cup | 135
Plums
| canned | 2 medium and 1 tablespoon juice | 50
| fresh | 2 medium | 50
31
Popcorn | 1½ cups popped | 100
Popovers | 1 popover | 100
Pork chop, lean | 1 medium | 200
Potato chips | 8-10 large | 100
Potato salad with mayonnaise | ½ cup | 200
Potatoes
| mashed | ½ cup | 100
| sweet | ½ medium | 100
| white | 1 medium | 100
Prune juice | ½ cup | 100
Prunes, dried | 4 medium | 100
Pumpkin | ½ cup | 50
Radishes | 5 | 10
Raisins | ¼ cup | 90
Raspberries, fresh | 1 cup | 90
Rhubarb, stewed and sweetened | ½ cup | 100
Rice | ¾ cup cooked | 100
Roll, Parker House | 1 medium | 100
Rutabagas | ½ cup | 30
Salad dressing
| boiled | 1 tablespoon | 25
| French | 1 tablespoon | 90
| mayonnaise | 1 tablespoon | 100
Salmon, canned | ½ cup | 100
Sardines, drained | 5 fish 3 inches long | 100
Sauerkraut | ½ cup | 15
Sherbet | ½ cup | 120
Soup, condensed | 11-ounce can |
| Bouillon | | 25
| Mushroom | | 360
| Noodle | | 290
| Tomato | | 230
| Vegetable | | 200
Spaghetti | ¾ cup cooked | 100
Spinach | ½ cup cooked | 20
Squash
| summer | ½ cup cooked | 20
| winter | ½ cup cooked | 50
32
Strawberries, fresh | 1 cup | 90
Sugar
| brown | 1 tablespoon | 35
| granulated | 1 tablespoon | 50
| powdered | 1 tablespoon | 40
Sweetbreads | 1 pair medium-sized | 240
Swiss chard | ½ cup leaves and stems | 30
Tangerines | 1 medium | 60
Tapioca, uncooked | 1 tablespoon | 50
Tomato juice | 1 cup | 60
Tomatoes, canned | ½ cup | 25
| fresh | 1 medium | 30
Tuna fish, canned | ¼ cup drained | 100
Turkey, lean | 1 slice 4 inches by 2½ by ¼ | 100
Turnip | 1 turnip 1¾ inches in diameter | 25
Turnip greens | ½ cup cooked | 30
Veal, roast | 1 slice 3 inches by 3¾ by ½ | 120
Waffles | 1 waffle 6 inches in diameter | 250
Walnuts | 8 | 100
Watermelon | 1 slice 6 inches in diameter 1½ inches thick | 190
Wheat
| flakes | ¾ cup | 100
| germ | 1 tablespoon | 25
| shredded | 1 biscuit | 100
Alcoholic Beverages
Beer | 8 ounces | 120
Gin | 1½ ounces | 120
Rum | 1½ ounces | 150
Whiskey | 1½ ounces | 150
Wines
| champagne | 4 ounces | 120
| port | 1 ounce | 53
| sherry | 1 ounce | 38
| table, red or white | 4 ounces | 89-95

33

FOOTNOTES

[1]These tables are based on numerous Medico-Actuarial studies of hundreds of thousands of insured men and women.

[2]A calorie is a measure of the amount of heat (energy) which the body can get from a given amount of food.

[3]See page 18 for list of Group I and II vegetables, and for lower-calorie fruits.

[4]1 cup equals 8 ounces. 3 teaspoons equal 1 tablespoon. 4 tablespoons equal ¼ cup.

Transcriber’s Notes

- Silently corrected a few typos.

- Retained publication information from the printed edition: this eBook is public-domain in the country of publication.

- In the text versions only, text in italics is delimited by _underscores_.

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Table of Contents

- OVERWEIGHT AND UNDERWEIGHT
- CONTENTS
- What Is Desirable Weight?

- OVERWEIGHT AND ITS DANGERS

- What Makes a Person Fat?

- Why Do People Overeat?

- How to Lose Weight

- The Body’s Need for Food

- The Body’s Need for Exercise

- What About Short Cuts?

- How Many Calories?

- Remember

- HELPFUL HINTS

- On Keeping a Record

- Special Problems

- UNDERWEIGHT AND ITS DANGERS

- What Causes Underweight?
- How to Gain Weight
- Adding Extra Calories
- Saving Energy

- CALORIE TABLES
- FOOTNOTES
- Transcriber’s Notes
- THE FULL PROJECT GUTENBERG LICENSE