Chapter 9 - 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

This is your opportunity to find yourself. You are located somewhere in the table The Calories You Work, on pages 58 to 60. Find yourself by sex, height, age, and occupation, and you will discover the number of calories you spend each day. This is step one on the way to your Safe and Sure Reducing Diet.

There are two tables for women. One is for light workers. This group includes today's typical housewives who use mechanical aids in their housekeeping; office workers; operators of automatic machines; sales clerks; nurses; and others in similar activities.

The other table is for women who do moderately heavy and very heavy work. This group numbers waitresses, scrub women, professional dancers, and athletes such as golf and 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 occupations.

The Calories You Work

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
4'8                   11960              1860                1560                1360
5'0                   2080                1980                1680                1480
5'2"                  2200                2100                1800                1600
5'4"                  2320                2220                1920                1720
5'6"                  2440                2340                2040                1840
5'8"                  2560                2460                2160                1960
5'10"                2680                2580                2280                2080
6'0                   2800                2700                2400                2200

Heavy and moderately heavy workers, including waitresses,
scrub women, professional dancers, professional athletes.

4'8"                  2160                2060                1860                1560
5'0                   2280                2180                1980                1680
5'2"                  2400                2300                2100                1800
5'4"                  2520                2420                2220                1920
5'6"                  2640                2540                2340                2040
5'8"                  2760                2660                2460                2160
5'10"                2880                2780                2580                2280
6'0                   3000                2900                2700                2400
 
The Calories You Work

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
5'0                   2760                2160                1860                1560
5'2"                  2920                2320                2020                1720
5'4"                  3080                2480                2180                1880
5'6"                  3240                2640                2340                2040
5'8"                  3400                2800                2500                2200
5'10"                3560                2960                2660                2360
6'0                   3720                3120                2820                2520
6'2"                  3880                3280                2980                2680
6'4"                  4040                3440                3140                2840

Heavy and moderately heavy workers, including waiters, miners, longshoremen and stevedores, mail carriers on foot, professional athletes, farmers during peak planting and harvesting seasons.

5'0                   3160                2560                2260                1860
5'2"                  3320                2720                2420                2020
5'4"                  3480                2880                2580                2180
5'6"                  3640                3040                2740                2340
5'8"                  3800                3600                2900                2500
5'10"                3960                3360                3060                2660
6'0                   4120                3520                3220                2820
6'2"                  4280                3680                3380                2980
6'4"                  4440                3840                3540                3140
 
Males in the moderately heavy and heavy workers classification comprise waiters; miners; longshoremen and stevedores; mail carriers on foot; professional athletes; and farmers particularly during peak planting and harvesting seasons.

These four tables compress the information we reviewed in Chapters 4 and 5, How Many Calories Does a Woman Work? and How Many Calories Does a Man Work? They also embody the important relationships between age and calorie requirements which were detailed in the tables on pages 19 and 20.

Remember that the older you are, the more difficult it is to lose weight, since calorie requirements automatically lessen.

Let's have a few practice tries at The Calories You Work, so that light female workers don't mislocate themselves among the heavy male workers.

Suppose we take a 5-foot 4-inch housewife, aged twenty-seven. Locate her in the table headed WOMEN: Light Workers, and you will find that she expends a total of 2220 calories per day.

Now let's locate a 6-foot male coal miner, aged thirty-five. We'll find him in the table headed MEN: Heavy and Moderately Heavy Workers. If your finding is 3220 calories per day you are absolutely correct and you should, therefore, be able to locate yourself without any further difficulty

Now we have arrived at the moment we have been waiting for.

Determine your daily calorie expenditure and double check it for accuracy.

Subtract 1000 calories.

This figure represents the number of calories you should eat each day in order to lose your excess pounds safely.

How To Lose Two Pounds A Week

By consuming 1000 calories per day less than you expend, you will have a negative balance of 7000 calories per week. Since 3500 calories is equivalent to a pound of body weight, you can expect to lose about two pounds a week under this schedule. You should not attempt to lose more than this amount without consulting your family physician.

Now that you have that figure which is 1000 calories less than you expend each day, locate your personal Safe and Sure Diet among the twelve diets listed in the following pages. Each diet has a range of 200 calories. The 800-calorie diet is effective for anyone who should consume 700 to 900 calories; the 1000-calorie diet is appropriate for those who require 900 to 1100 calories.

You will note that the 800-calorie diet is the lowest given. That is because a diet of less than 800 calories lacks essential nutrients. If after subtracting 1000 calories from your daily expenditure, your number is less than 800, see your physician for dieting instructions.

The Safe And Sure Diets

The Safe and Sure Diets are presented as basic menu patterns, each with a sample menu. Unlike the usual rigid diets, they give you plenty of leeway for diversity and the exercise of your own good taste. Far from being starvation diets, they give you maximum nutritional benefits.

The menu pattern indicates the number of portions of specific types of foods which you should consume at each meal. Next to each pattern is a sample menu which shows how easy it is to prepare varied menus and avoid monotony.

Following the menus you will find a long list of substitutions to further enhance the variety of your meal planning. The author has used this type of menu pattern and substitution during the past twenty years. Most people require only a few minutes of practice for full proficiency.

Where salad dressing is not specified, lemon juice or vinegar may be used.
 
800-calorie Diet *—Effective for 700 to 900 Calories

Menu Pattern

Breakfast:

Unsweetened fruit or juice, 1 portion
Egg, 1
Whole-wheat or enriched white bread, 1 slice, no butter
Skim milk, Vi cup
Coffee, if desired (no sugar)

Lunch:

Lean meat, fish, chicken, or cheese, 2 oz.
Salad, 1 portion
Whole-wheat or enriched white bread, ½ slice, no butter
Unsweetened fruit, 1 portion
Skim milk, ½ 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, ½ slice, no butter Unsweetened fruit, 1 portion
Skim 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.
 
800-calorie Diet (Cont.)

Sample Menu

Breakfast

Grapefruit, ½ Poached egg, 1
Whole-wheat toast, 1 slice, no butter Skim milk, ½ cup
Coffee, if desired (no sugar)

Lunch:

Salad plate:
Cottage cheese, ½ cup
Lettuce and tomato
Whole-wheat bread, ½ slice, no butter
Baked apple (unsweetened), 1 medium
Skim milk, ½ cup
Coffee or tea, if desired (no sugar)

Supper:

Fat-free bouillon
Hamburger patty, 1
Coleslaw with vinegar
Peas, ½ cup
Whole-wheat bread, ½slice, no butter
Cantaloupe, 1/4
Skim milk, ½ cup
Coffee or tea, if desired (no sugar)
 
1000-calorie Diet—Effective for 900 to 1100 Calories

Menu Pattern

Breakfast:

Unsweetened fruit or juice, 1 portion
Egg, 1
Whole-wheat or enriched white bread, 1 slice, no butter
Skim milk, ½ cup
Coffee or tea, if desired (no sugar)

Lunch:

Meat, fish, chicken, or cheese, 2 oz.
Salad, 1 portion
Leafy green or yellow vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice, no butter
Unsweetened fruit, 1 portion
Skim milk, ½ 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 Skim milk,1 cup
Coffee or tea, if desired (no sugar)
 
1000-calorie Diet {Cord.)

Sample Menu

Breakfast:

Orange juice,
½ cup Soft-cooked egg, 1
Whole-wheat toast,
1 slice, no butter Skim milk, ½ cup
Coffee (no sugar)

Lunch:

Salad plate:
Turkey, 1 oz. slice
Cheese, 1 oz. slice
Lettuce, cucumber, and celery Carrot sticks, ½ cup
Whole-wheat bread, 1 slice, no butter Skim milk, ½ cup
Iced tea with lemon wedge (no sugar)

Supper:

Tomato juice, ½ cup
Broiler, ¼ small, no skin
Green peas, ½ cup Whole-wheat bread, 1 slice, no butter
Pineapple (unsweetened), ½ cup Skim milk, 1 cup Coffee (no sugar)
 
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, ½cup
Coffee or tea, if desired (no sugar)

Lunch:

Meat, fish, chicken, or cheese, 2 oz. Salad, 1 portion
Leafy green or yellow vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice, no butter Unsweetened fruit, 1 portion
Milk, ½ 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)
 
1200-calorie Diet (Cont)

Sample Menu

Breakfast:

Grapefruit juice, ½ cup
Poached egg, 1
Whole-wheat toast, 1 slice, no butter
Milk, ½ cup
Coffee (no sugar)

Lunch:

Broiled flounder, 2 oz., with lemon wedge
Asparagus tips on lettuce with pimento garnish
Beets, ½ cup
Whole-wheat bread, 1 slice, no butter
Peach, 1
Milk, ½ cup
Tea (no sugar)

Supper:

Rib lamb chops, 2

Tossed vegetable salad, 1 portion
Baked acorn squash, ½ cup
Whole-wheat bread, 1 slice, no butter Applesauce (unsweetened) ½ cup
Milk, 1 cup
 
1400-calorie Diet—Effective for 1300 to 1500 Calories

Menu Pattern

Breakfast:

Unsweetened fruit or juice, 1 portion
Egg, 1
Whole-wheat or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, ½ cup
Coffee or tea, if desired (no sugar)

Lunch:

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, 1 pat Unsweetened fruit, 1 portion
Milk, ½ 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)
 
1400-calorie Diet {Cord.)

Sample Menu

Breakfast:

Stewed prunes, 2
Soft-cooked egg, 1
Whole-wheat toast, 1 slice
Butter, 1 pat

Milk, ½ cup
Coffee or tea, if desired (no sugar)

Lunch:

Salad plate:
Tuna fish, 2 oz.
Hard-cooked egg, 1
Lettuce and tomato
Carrot sticks, ½ cup
Whole-wheat bread, 1 slice
Butter, 1 pat
Pear, 1
Milk, ½ cup
Coffee or tea, if desired (no sugar)

Supper:

Roast beef, 4 oz.
Relishes—celery, radishes
Turnip, ½ cup
Whole-wheat bread, 1 slice
Butter, 1 pat
Cantaloupe, 1/4
Milk, 1 cup
Coffee or tea, if desired (no sugar)
 
1600-calorie Diet—Effective for 1500 to 1700 Calories

Menu Pattern

Breakfast:

Fruit or juice, 1 portion
Egg, 1
Whole-wheat bread or enriched white bread, 1 slice
Butter or fortified margarine, 1 pat
Milk, ½ cup
Coffee, 1 tsp. sugar

Lunch:

Lean meat, fish, chicken, or cheese, 3 oz. Salad, 1 portion, ½ cup
Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 1 pat
Sweetened fruit, 1 portion

Milk, ½ 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
 
1600-calorie Diet (Cont)

Sample Menu

Breakfast:

Grapefruit sections, ½ cup Cooked egg, 1
Whole-wheat toast, 1 slice Butter, 1 pat
Milk, ½ cup
Coffee, 1 tsp. sugar

Lunch:

Salmon, 3 oz.
Tossed vegetable salad
Whole-wheat bread, 1 slice
Butter, 1 pat
Stewed peaches, 2 halves
Milk, ½ cup
Coffee, 1 tsp. sugar

Supper:

Steak, 4 oz.
Spinach, ½ cup
Carrots, ½ cup
Whole-wheat bread, 1 slice Butter, 2 pats
Stewed pears, 2 halves
Milk, 1 cup
Coffee or tea, 1 tsp. sugar
 
1800-calorie Diet—Effective for 1700 to 1900 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, ½ cup
Coffee, 1 tsp. sugar

Lunch:

Lean meat, fish, chicken, cheese, 4 oz.
Salad, 1 portion, salad dressing, 1 tsp.
Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 1 pat
Sweetened fruit, 1 portion
Milk, ½ cup
Coffee or tea, 1 tsp. sugar

Supper:

Lean meat, fish, chicken, or cheese, 4 oz. Potato, rice, noodles, 1 portion Vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 2 pats Sweetened fruit, 1 portion
Milk, 1 cup
Coffee or tea, 1 tsp. sugar
 
1800-calorie Diet (Cort.)

Sample Menu

Breakfast:

Sliced orange, 1
Farina, ½ cup, with 1 tsp. sugar
Poached egg, 1
Whole-wheat toast, 1 slice
Butter, 1 pat
Milk, ½ cup
Coffee, 1 tsp. sugar

Lunch:

Broiled sole, 4 oz., with lemon wedge Coleslaw with 1 tsp. mayonnaise
Whole-wheat bread, 1 slice
Butter, 1 pat
Stewed apricots, 4 halves
Milk, ½ cup
Tea, 1 tsp. sugar

Supper:

Fat-free broth Roast chicken,
4 oz. Baked potato, 1 medium Green peas, ½ i cup
Whole-wheat bread, 2 slices Butter, 2 pats
Baked apple (sweetened)
Milk, 1 cup
Coffee, 1 tsp. sugar
 
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

Lunch:

Lean meat, fish, chicken, cheese, 4 oz.
Salad, 1 portion, salad dressing, 1 tsp.
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

Supper:

Lean meat, fish, chicken, cheese,
4 oz. Potato, rice, or noodles, 1 portion

Vegetable, 1 portion
Whole-wheat or enriched white bread, 1 slice Butter or fortified margarine, 2 pats
Cake, pie, ice cream, or milk pudding
Coffee or tea, 1 tsp. sugar
 
2000-calorie Diet (Cont.)

Sample Menu

Breakfast:

Orange juice, ½ cup
Egg, 1
Oatmeal, ½ cup, with 1 tsp. sugar
Whole-wheat bread, 1 slice
Butter, 1 pat
Milk, 1 cup
Coffee, 1 tsp. sugar

Lunch:

Hamburger patties, 2
Lettuce and tomato salad, 1 tsp. mayonnaise Whole-wheat bread, 1 slice
Butter, 1 pat
Banana, 1, small
Milk, 1 cup

Supper:

Fat-free bouillon
Roast veal, 4 oz.
Noodles, ½ cup
Beets, ½ cup
Whole-wheat bread, 1 slice Butter, 2 pats
Blueberry pie
Coffee or tea, 1 tsp. sugar
 
2200-calorie Diet—Effective for 2100 to 2300 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, 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, 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, milk pudding
Milk, 1 cup
Coffee or tea, 1 tsp. sugar
 
2200-calorie Diet (Cont)

Sample Menu

Breakfast:

Grapefruit sections, ½ cup
Cornflakes, ¾ cup, with 1 tsp. sugar
Poached egg
Whole-wheat toast, 1 slice
Butter, 1 pat
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream

Lunch:

Baked salmon, 4 oz.
Tossed salad, 1 tbsp. French dressing Whole-wheat bread, 1 slice
Butter, 1 pat
Frozen strawberries, ½ cup Milk, 1 cup
Tea, 1 tsp. sugar

Supper:

Mixed vegetable juice, ½ cup Broiled liver, 4 oz.
Mashed potatoes with paprika, ½ cup Onions, ½ cup
Whole-wheat bread, 1 slice
Butter, 2 pats
Coconut-cream pie
Milk, 1 cup
Coffee, 1 tsp. sugar
 
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, 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
 
2400-calorie Diet (Cord.)

Sample Menu

Breakfast:

Cantaloupe, ¼, medium
Farina, ½ cup, with 1 tsp. sugar
Whole-wheat toast, 2 slices
Butter, 1 pat
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream

Lunch:

Sandwich:
Hard-cooked eggs chopped, 2
Mayonnaise, 1 tsp.
Whole-wheat bread, 2 slices
Butter, 1 pat
Tomato stuffed with cottage cheese, ½ cup, on lettuce leaf Stewed greengage plums, 2
Milk, 1 cup
Tea, 1 tsp. sugar

Supper:

Veal chop, 1 medium, trim fat Steamed potato, 1 medium
String beans, ½ cup
Carrots, ½ cup
Whole-wheat bread, 1 slice
Butter, 2 pats
Layer cake, 1 slice
Milk, 1 cup
Coffee, I tsp. sugar

Evening Snack:

Apple, 1, medium
 
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, l 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, milk pudding
Milk, 1 cup
Coffee or tea, 1 tsp. sugar

Evening Snack:

Fruit, 1 portion
 
2600-calorie Diet (Cont.)

Sample Menu

Breakfast:

Pineapple juice, ½ cup
Shredded Wheat biscuit, 1, with 1 tsp. sugar Poached egg, 1
Whole-wheat toast, 2 slices
Butter, 1 pat
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream

Lunch:

Cream of mushroom soup Cheese omelet:
eggs, 2
cheese, 2 oz.
Lettuce wedge, 1 tsp. mayonnaise Whole-wheat bread, 2 slices
Butter, 1 pat
Stewed cherries
Milk, 1 cup
Tea, 1 tsp. sugar

Supper:

Tomato juice
Pot roast of beef, 4 oz. Noodles, ½ cup
Parslied carrots, ½ i cup Whole-wheat bread, 1 slice Butter, 2 pats
Chocolate pudding
Milk, 1 cup
Coffee, 1 tsp. sugar

Evening Snack:

Peach, 1
 
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
Jam, 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
 
2800-calorie Diet (Cord.)

Sample Menu

Breakfast:

Orange juice, ½ cup
Oatmeal, ½ cup, with 1 tsp. sugar
Cooked egg, 1
Whole-wheat toast, 2 slices
Butter, 1 pat
Strawberry jam, 2 tsp.
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream

Lunch:

Cream of celery soup Sandwich:
Chicken, 4 oz.
Lettuce
Whole-wheat bread, 2 slices
Butter, 1 pat, mayonnaise, 1 tsp.
Stewed peaches, 2 halves
Milk, 1 cup
Tea, 1 tsp. sugar

Midafternoon:

Milk, 1 cup

Supper:

Meat loaf, 4 oz.
Mashed potato, ½ cup Cauliflower, ½ cup
Peas, ½ cup
Whole-wheat bread, 1 slice
Butter, 2 pats
Iced angel food cake
Milk, 1 cup      
Coffee, 1 tsp. sugar

Evening Snack:

Pear, 1
 
3000-calorie Diet—Effective for 2900 to 3100 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, 2 pats
Jam, 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, 2 pats
Sweetened fruit, 1 portion
Milk, I 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, 2 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
 
3000-calorie Diet (Cont.)

Sample Menu

Breakfast:

Grapefruit, ½
Rice Krispies, 34 cup, with 2 tsp. sugar
Cooked egg, 1
Whole-wheat toast, 2 slices     
Butter, 2 pats
Grape jelly, 2 tsp.
Milk, 1 cup
Coffee, 1 tsp. sugar, 1 tbsp. light cream

Lunch:

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
Stewed prunes, 2
Milk, I cup      
Tea with 1 tsp. sugar

Mtdafternoon:

Milk, 1 cup; chocolate cookie, 1

Supper:

Roast turkey, 4 oz. Rice, ½ cup Broccoli, ½ cup Beets, ½ cup
Whole-wheat bread, 2 slices
Butter, 2 pats
Butter-pecan ice cream
Milk, 1 cup      
Coffee, 1 tsp. sugar

Evening Snack:

Apple, 1
 
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 calorie 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 ½ cup of blueberries, or ½ cup of orange juice, or ½ 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 substitute from the long list on page 87 headed In Place of One Slice of Bread. You might select 2½ graham crackers, or three soda crackers, or eight small pieces of Melba toast. If you prefer cereals, you can choose ½ 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

½ grapefruit
1 boiled egg
1 slice of dry toast coffee with skim milk to
½ cup orange juice
½ 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 diet 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 expenditure. Begin your Safe and Sure Diet 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 Calorie Counter, which lists the calorie values of virtually every food. Appendix B is a convenient table, 100-calorie Portions 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 Serving of Fruit 3 soda crackers or Uneeda Biscuits

6 Saltines
2½ Graham Crackers
10 cheese crackers minus 1 tsp. butter
7 Ritz Crackers minus 1 tsp. butter
8 Slices Melba toast
3 slices Zwieback
2 small baking powder biscuits
1 2-in. sq. corn bread
1 plain muffin (2-in. diameter)
1 waffle, avg. size, minus 1 tsp. butter
4 oblong Ry-krisp ⅔square matzoth
4 Triscuits, National Biscuit Company
½ cup cooked breakfast cereal
½ cup or ⅔ individual pkg. Bran Flakes, Kellogg
⅔ cup or ⅔ individual pkg. Corn Flakes, Kellogg
½ cup or ⅔ individual pkg. Krumbles, Kellogg
½ cup or ⅔ individual pkg. Pep, Kellogg
⅔ cup or ⅔ individual pkg. Rice Krispies, Kellogg
l Shredded Wheat biscuit or ½ individual pkg. Kellogg
⅔ cup or ⅔ individual pkg. Wheat Krispies, Kellogg
1 cup or I individual pkg. Puffed Rice, Quaker
l cup or I individual pkg. Puffed Wheat, Quaker
½ cup cooked macaroni, spaghetti, or noodles
⅓ cup cooked rice
l small potato
1½cups potato chips. Subtract l avg. pat (2 level tsps.) butter
5 med. pretzels
1 cup unbuttered popcorn

In Place of One Egg (75 Calories)

1 oz. meat
1 oz. fresh fish, canned tuna, or canned salmon
1 oz. fowl
3 strips bacon
1 oz. Cheddar, Müinster, Swiss, Roquefort, or Edam cheese 1 oz. (1 heaping tbsp.) cottage, loose, or pot cheese
6 med. oysters
4 large shrimps
6 med. clams
1 large or 3 small sardines
2 tbsp. flaked lobster

Fresh Fruits

Portions of Fruit Equal in Calories (65 CALORIES) to One Slice of Bread
 
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. Dried fruits contain a large amount of sugar and should be avoided.

Apple                           ½ med.                Limes, sweet             3 med.
Apricots                       2 med.                 Loganberries            1 cup
Banana                         ½ small                Mangoes                   ½ med.
Blackberries                 ½ cup                  Mulberries                 ⅔ cup
Blueberries                   ½ cup                  Orange                      1 med.
Cantaloupe                   ½ med.                Orange juice              ½ cup
Cherries, sweet             10                       Peach                        1 med.
Cranberries                  1 cup                   Pear                          ½ med.
Currants                       ½ cup                  Persimmon                ½ med.
Figs, fresh                     2 med.                 Pineapple                  1 slice,
Gooseberries                ¾ cup                                                   ½-in.
Grape juice                   ⅓ cup                                                   thick
Grapefruit                     ½ med.                Pineapple juice          ½ cup
Grapefruit juice ½ cup  Plums                  3 med.
Grapes                         15-20                  Pomegranates            ¼ 6¼-in.
Guavas, fresh                2 small                                                  diameter
Honeydew melon          3-in. wedge         Raspberries               1 cup
from 7-in.                     Strawberries        1 cup
melon                           Tangerines           2 med.
Kumquats                     4 med.                 Watermelon               Vi whole
Lemons                        2 med.

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