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THE MADAM C. J. WALKER SCHOOLS

BREAD
                                  Cal.  
1 Slice Whole Wheat...............106  
1 French Roll.....................112  
1 3 1/2 x 4 1/2 Corn Bread........104
Zwieback..........................34
Salt Crackers.....................13

CEREALS
1 Shredded Wheat..................109  
1 tbsp. Macaroni..................30   
1 tbsp. Rice......................34   
1 tbsp. Oatmeal...................20
Hominy............................14
Cornflakes........................11

FRUITS
5 Larges Figs.....................316
5 Large Prunes....................262
5 Large Dates.....................133
5 Large Bananas...................104
1 Av. Apple.......................96
6 Strawberries....................20
1 tbsp. Orange Juice..............16
1 Av. Grapefruit..................59

CAKES AND PASTRIES
1 Piece Ginger Bread..............221
1 Piece Apple Pie.................352
1 Piece Custard Pie...............243
1 Piece Sponge Cake...............91
1 tbsp. Orange Ice................94
Cookies Average...................42
1 tbsp. Apple Tapioca.............36
1 tbsp. Junket....................28
1 tbsp. Corn Starch...............69
1 tbsp. Ice Cream.................57
1 tbsp. Baked Custard.............37

SUGARS
1 tbsp. Honey.....................101
1 Ice Cream Soda..................278
1 tbsp. Chocolate Sauce...........152
1 Lollypop........................107
Granulated........................25
Domino............................25
Fudge Candy.......................58
Peppermint........................27

MISCELLANEOUS
1 tbsp. Olive Oil.................235
10 Peanuts........................85
Cocoa.............................13
1 Walnut..........................31

(Taken from Health Growth by Dr. L. E. Holt)
*Tbsp. refers to tablespoonful. If there is not unity of measurement mentions, assume it to be one tablespoonful.

The number of calories that should be consumed daily by individuals depends entirely upon their daily vocations, as has already been explained, and they grow fat or then according to the amount and kinds of food they eat. Weight is determined by the intake of food and the outgo of energy.

Ordinarily the average person does not require more than 2,000 calories a day, but we often find those persons who consume 3,000 to 4,000 calories of food per day.

Since calories mean heat, an over-amount will burn up the body energy and the person becomes fat and sluggish, a condition which at all times is a menace to health. It is not the quantity of food consumed but the number of calories that should be watched, carefully by the person desiring to reduce. Cut down on bread, pastries, candies, potatoes, cereals, butter, cream and sugar, and substitute spinach, celery, carrots, lettuce and juicy fruits. Use bran as a 

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TEXT BOOK OF BEAUTY CULTURE

roughage and drink plenty of water. The lettuce and the spinach will furnish both iron and lime, which should never be omitted from a well-regulated diet.

Make the table of calories one of your daily studies. With careful watchfulness, one's weight and general vitality are in one's own hands.

UPON DIET DEPENDS BEAUTY, HEALTH AND HAPPINESS

The plumage of a bird, the fur of a cat, the mane of a horse and the wool of a sheep have been materially changed, altered, coarsened or refined, according to the food selected for, or given them. 

A child from a poverty-stricken district, compared with a child of the rich, can be recognized at once by the coarse or sallow complexion, the hair without color or luster and almost straw-like appearance, and eyes that appear dull.

The fur of a cat and the hair of a dog, in a home where they are given the same care as a member of the household, will be noticed at once because of its life and vigor. 

A woman is soon recognized and known by the amount of grooming and the kind of work to which she is accustomed.

Among the working classes, where women must toil from early morning until late at night, and her sacrifices and privation prevent her from regulating sleep, exercise, fresh air or her daily diet, you find sunken eyes, hollow cheeks, rough skins and a starved outlook in comparison with the satin-like skin of her more fortunate sister, who has had time and money for proper food, exercise and diet.

We should make a daily study of our diet and make sure to eat the proper food. We are taught be good authority that we can only absorb those foods that contain the same materials or ingredients that make up our own bodies, hence the importance of choosing beneficial foods each and every meal.

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