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represents the amount of heat required to raise one litre of
water one degree of temperature (Centigrade) and we use
it to express energy value, just as in the same way we mention
a foot or a mile as a standard or unit of measure, or
an ounce or a pound as a unit or standard of weight. In
rough estimation of the needs of a man, as regards diet, we
say he needs about 3,400 calories to keep him in health and
vigour even for laborious work. We should not dare to say
this was sufficient for a growing boy or girl of 15 to 18
years of age, or for an expectant mother—they need as
much as from 4,000 to 5,000 calories in order to obtain all
that is needed for their extra growth and requirement, but
taking the average work that a man undertakes it will be
found that about 3,000 calories daily will suffice. This
means that 80 to 100 grammes of protein food will be required
(from 2½ to 4 ozs.) (meat, cheese, eggs or fish). This
cannot with exactitude be stated for any individual as so
much depends on the physique, the occupation, habits, etc.
The rest of diet is made up of carbohydrates (starches) and
hydrocarbons (fats, etc.) and water.
The promoters of the "Keep Fit Movement" are well
aware of the amount of food necessary to keep one in perfect
health, that is, a well-balanced diet, and this is especially
the case with trainers of athletes.
I have no faith in the dictum of a fat man who states
that he is a small eater, because I have watched him at
meals and I note that he consumes far too much starchy
food—bread, potatoes, cakes, etc. Fats (cream, butter, oil,
etc.) do not make people fat to the same extent as starchy
food, but are necessary for digestion.
To sit in an office, in a car, or take too little exercise
will certainly assist in the accumulation of fat over the abdomen
and elsewhere. Every healthy man or woman should take
the equivalent of a 4-mile walk daily. Young people always
do in some form (dancing, games, football, badminton,
tennis, golf, etc.). The worst mistake at the table is rapid
eating as it always implies the ingestion of several more
tablespoonsful of food than are required, and generally more
than can be easily digested. The criterion of a well-balanced
diet is to keep well, that is to be cheerful and full of energy,
to keep the same weight, and to function with regularity.
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