AVERAGE NORMAL OUTPUT OF HEAT FROM THE BODY ========================================================== | AVERAGE CONDITIONS OF MUSCULAR ACTIVITY | CALORIES | PER HOUR -------------------------------------------+-------------- Man at rest, sleeping | 65 Calories Man at rest, awake, sitting up | 100 Calories Man at light muscular exercise | 170 Calories Man at moderately active muscular exercise | 290 Calories Man at severe muscular exercise | 450 Calories Man at very severe muscular exercise | 600 Calories ========================================================== It is very simple to use such a table in calculating the number of Calories which are spent in twenty-four hours under different bodily conditions. For example, suppose the case of a clerk or school teacher leading a relatively inactive life, who sleeps for 9 hours x 65 Calories = 585 works at desk 9 hours x 100 Calories = 900 reads, writes, or studies 4 hours x 100 Calories = 400 walks or does light exercise 2 hours x 170 Calories = 340 ---- 2225 This comes out, as we see, very close to example 6 of the table[39] on page 284. Footnote 39: The above tables have been taken from the excellent pamphlet of the Cornell Reading Course, No. 6, _Human Nutrition_. How we may Find whether we are Eating a properly Balanced Diet.--We already know approximately our daily Calorie needs and about the proportion of protein, fat, and carbohydrate needed. Dr. Irving Fisher of Yale University has worked out a very easy method of determining whether one is living on a proper diet. He has made up a number of tables, in which he has designated portions of food, each of which furnishes 100 Calories of energy. The tables show the proportion of protein, fat, and carbohydrate in each food, so that it is a simple matter by using such a table to estimate the proportions of the various nutrients in our dietary. We may depend upon taking somewhere near the proper amount of food if we take a diet based upon either Atwater's, Chittenden's, or Voit's standard. One of the most interesting and useful pieces of home work that you can do is to estimate your own personal dietary, using the tables giving the 100-Calorie portion to see if you have a properly balanced diet. From the table on page 286 make out a simple dietary for yourself for one day, estimating your own needs in Calories and then picking out 100-Calorie portions of food which will give you the proper proportions of protein, fat, and carbohydrate. TABLE OF 100 CALORIE PORTIONS--MODIFIED FROM FISHER