Teen-Age Calorie Table

According to doctors’ research, the average teen-age girl—YOU—needs 2,000 calories every day. So, here’s a calorie table designed especially for you. You’ll be able to add them up yourself.

But again I stress: BEFORE YOU START DIETING TO GAIN OR LOSE, CONSULT YOUR FAMILY DOCTOR.

BEVERAGES

	No. of Calories
Milk, 1 cup	166 c
Milk shakes, 1 cup with ice cream	300 c
Malted milks, 1 cup with ice cream	300 c
Coca Cola, 1 cup	100 c
Gingerale, 1 cup	100 c
Carbonated drinks (lime, root beer, etc.), 1 cup	100 c
Lemonade, 1 cup	75 c
Orangeade, 1 cup	100 c
Coffee, black	none
Coffee, with 2 tablespoons cream and 2 teaspoons sugar	100 c
Tea, black	none
Tea, with milk and sugar	100 c
Chocolate milk, ½ cup	100 c
Orange juice (juice of 1 orange)	100 c
Tomato juice, 1 cup	50 c
Pineapple juice, ¾ cup	100 c
Grape juice, ²/₃ cup	100 c
Apple cider, 1 cup	100 c
Grapefruit juice, 1 cup	100 c

BREADSTUFFS

White bread, 1 slice plus ¹/₈″ slice of butter	100 c
Rye, 1 slice plus ¹/₈″ slice of butter	100 c
Whole-wheat, 1 slice plus ¹/₈″ slice of butter	100 c
Cinnamon buns, 1 small	100 c
Coffee cake, 1 small piece	100 c
Plain muffins, 1 medium	100 c
Bran muffins, 1 medium	75 c
Waffles, 1, 6″ in diameter, without butter and syrup	250 c
Pan and griddle cakes, 1, 4½″ in diameter	100 c
Baking powder biscuits, 1 medium	95 c
Melba toast, 2, ½″ slices	100 c

(Mild toasting of any bread, white, rye or whole-wheat does not change the caloric value of the bread, so don’t heap on the butter after you’ve toasted your bread, thinking you’ve cut down on some of the calories.)

Rye Krisp, 2, ½″ slices

50 c

BREAKFAST CEREALS

Shredded wheat, 1 N.B.C. biscuit	25 c
Wheaties, ¾ cup	100 c
All-Bran, ½ cup	100 c
Bran flakes, ¾ cup	95 c
Puffed rice, 1 cup	105 c
Grape-Nuts, 3 tablespoons	55 c
Oatmeal, ¹/₃ cup	100 c
Farina, ¾ cup	100 c

(Of course milk or cream and sugar added are all extra calories.)

SANDWICHES

(Made with Two Slices of Bread)

Peanut butter	300 c
Tuna fish	300 c
Chopped egg	300 c
Sliced chicken	300 c
Hamburger	300 c
Cheeseburger	300 c
Ham	300 c
Cottage cheese	200 c
American cheese	300 c
Swiss cheese	300 c
Cream cheese	300 c

(Note: If mayonnaise is used add 100 calories extra for each tablespoon. Also, if butter is used, remember 1 square of butter has 50 calories.)

BETWEEN-MEAL NIBBLING, SNACKS, AND DESSERTS

CANDIES:

Caramels, 1	100 c
Chocolate creams, 1 large	100 c
Chocolate fudge, 1″ cube	100 c
Jelly beans, 6 to 7	50 c
Peanut brittle, 2, ½″ square	100 c
Chocolate mints, 2	100 c
Popcorn, sugared, ½ cup	100 c
Candy bars, 1, 5¢ plain	250 c

ICE CREAM:

Plain vanilla, ¼ cup	100 c
Plain chocolate, ½ cup	250 c
Plain strawberry, ½ cup	150 c
Plain coffee, ½ cup	200 c
Ice cream sodas, 1 glass	300 c
Hot fudge sundaes	400 c
Butterscotch sundaes	375 c

NUTS, TIDBITS:

Peanuts, ¹/₃ cup or 9 large nuts	100 c
Cashews, 10 nuts	100 c
Potato chips, 9	100 c
French fried potatoes, ½ cup	150 c
Pretzels
Peanut butter, 1 tablespoon	100 c
Plain popcorn

CAKES:

Devil’s food	200 c
Angel food cake, 3″ × 2″ × 2″	100 c
Plain white cake, small piece	100 c
Doughnuts, ¹/₃″ in diameter	200 c
Chocolate layer cake	100 c
Cup cake, 1 small	100 c
Sponge cake, 3″ triangle	200 c
Pound cake, 2″ × 2″ × ¼″	100 c
Fruit cake, 2″ × 2″ × 1″	300 c

COOKIES AND CRACKERS:

Graham crackers, 2, ½″ square	100 c
Oatmeal cookies, 2	100 c
Soda crackers, 3, 2″ square	50 c
Chocolate cookies, 3	50 c
Tollhouse cookies, 2	100 c
Butter cookies, 2	100 c
Macaroons, 1, ½″ in diameter	100 c
Vanilla wafers, 4	100 c
Brownies, 1	100 c
Gingersnaps, 4	100 c
Whole-wheat wafers, 1	14 c
Chocolate-covered graham crackers, 2	150 c

PIES AND PASTRIES:

Apple, ⅙ pie	350 c
Apricot, ⅙ pie	350 c
Berry, ⅙ pie	350 c
Custard, ⅙ pie	150 c
Lemon meringue, 4″ section	250 c
Mince, 3″ section	250 c
Pumpkin, ⅙ pie	150 c

PUDDINGS:

Bread pudding, ½ cup	100 c
Brown Betty, ¼ cup	100 c
Chocolate, ½ cup	300 c
Custard, ½ cup	150 c
Floating island, ¹/₃ cup	100 c
Jell-O, ½ cup	100 c
junket, ½ cup	100 c
Prune whip, ½ cup	100 c
Rice custard, ¼ cup	150 c

(So, you heavyweights, when you’re hungry for a snack, look back here first, and turn around and grab a piece of fruit, and just the reverse for you girls who weigh 10 pounds less than a straw hat, you reverse and dive into a large dish of high calorie pudding or a piece of that luscious chocolate cake.)

GRAVIES AND SAUCES

Catsup, chili sauce, 2 tablespoons	50 c
Cream sauce, 2¼ tablespoons	100 c
Hollandaise, 2 tablespoons	150 c
Meat gravy, 3 tablespoons	50 c
Cranberry sauce, ½ cup	150 c

SALAD DRESSINGS

French, 1 tablespoon (full)	100 c
Mayonnaise, 1 tablespoon	100 c
Roquefort, 1 tablespoon (full)	100 c
Thousand Island, 2 tablespoons	150 c
Miracle Whip, 1 tablespoon	100 c
Vinegar	none

SUGARS

Brown, 4 teaspoons	50 c
White, granulated, 5 teaspoons	100 c
Cubes, 4 large	50 c
Powdered, 2 tablespoons	100 c

VEGETABLES

Asparagus, fresh, 18 pieces, 3″ long	50 c
Baked beans, ¹/₃ cup	100 c
String beans, 1 ¹/₃ cup	50 c
Lima beans, ½ cup	100 c
Beets, ²/₃ cup	100 c
Broccoli, ¾ cup	50 c
Brussel sprouts, 1¹/₃ cup	50 c
Cabbage, boiled, 1²/₃cup	50 c
Carrots, 1 cup	50 c
Cauliflower, 2 cups	50 c
Celery, raw, 2 stalks	7 c
Corn on the cob, 1 ear, 8″ long	100 c
Cucumbers, 1, 5″ long	10 c
Kale, 1 cup	50 c
Lettuce, 2 leaves	6 c
Olives, green, 5 large	50 c
Olives, ripe, 6–7	100 c
Onions, raw, 2, 2″ in diameter	50 c
Onions, creamed, ¹/₃ cup	100 c
Peas, canned, ²/₃ cup	50 c
Peas, fresh, ²/₃ cup	100 c
Peppers, green, 1	15 c
Potatoes, baked, 1 small	100 c
Potatoes, boiled, 1 medium	100 c
Potatoes, fried, ½ cup cup	100 c
Sweet potatoes, ½ medium	100 c
Sauerkraut, 1½ cup	50 c
Spinach, 1½ cup	50 c
Succotash, ¾ cup	200 c
Tomatoes, canned, 1 cup	50 c
Tomatoes, fresh, 2 small	50 c
Water cress, ½ cup	6 c

FRUITS

FRESH:

Apples, 1, 3″ in diameter	100 c
Bananas, 1 medium	100 c
Cantaloupe, ½, 5″ in diameter	50 c
Grapes, 20–25	100 c
Grapefruit, ½	50 c
Honeydew melon, ¹/₃	100 c
Orange, 1 medium	100 c
Peaches, 1 medium	50 c
Pears, 1, 3″ long	50 c
Pineapple, ²/₃ cup diced	50 c
Plums, 2, 2½″ long	50 c
Raspberries, 1 cup	50 c
Strawberries, 1 cup	50 c
Tangerines, 2, 2″ in diameter	50 c
Watermelon, 1 slice	100 c

CANNED:

Applesauce, ⅜ cup	100 c
Apricots, 5 halves	100 c
Fruit salad, ¾ cup	100 c
Grapefruit, ½ cup	50 c
Peaches, 3 halves	150 c
Pears, 3 halves	100 c
Pineapple, 2 slices	150 c
Plums, 3	100 c
Raspberries, ¾ cup	150 c
Strawberries, ¾ cup	150 c

(The calorie figures above are for fruit packed in medium syrup. When the fruit is packed in heavy syrup add an extra 50 calories per tablespoon of juice.)

EGGS, MEAT, POULTRY, AND FISH

EGGS:

Boiled, or poached, 1 large	70 c
Fried, 1 small	100 c
Omelet (2 eggs)	200 c
Scrambled, 2	200 c

BEEF:

Corned, 4″ × 3″ × ⅜″	200 c
Liver, 3″ × 3″ × ⅜″	100 c
Pot roast, 3″ × 3″ × 2″	150 c
Prime rib roast, 1 slice 5″ in diameter	200 c
Ground round patty, broiled, 2½″ in dia. ¾″ thick	100 c
Sirloin steak, broiled, 3″ × 2″ × 2″	200 c
Stew with vegetables, 6 tablespoons	100 c
Tongue, 2 slices	100 c

LAMB:

Chops, broiled, 2 small	200 c
Roast leg of lamb, 2 slices	200 c

PORK:

Bacon, broiled, crisp 2 slices, 7″ long	50 c
Ham, 4″ in diameter × ¹/₈″	100 c
Chop, broiled, ¼ lb	200 c
Roast, ¼ lb	200 c
Bologna, 1 slice, 3″ in diameter	100 c
Frankfurter, 2, 7″ long	300 c

VEAL:

Cutlet, broiled, 2 small	200 c
Roast veal, 2 slices, 4″ × ¼″	150 c

POULTRY:

Chicken, broiled, ½ small	100 c
Roast chicken, 2 slices, 4″ × 2″ × ¼″	100 c
Roast duck, 3″ × 3″ × ¼	250 c
Turkey, breast, or other white meat, 4″ × 3″ × ¼″	100 c

FISH:

Bluefish, 2″ × 2″ × 1″	100 c
Codfish, 2″ × 3″ × 1″	50 c
Mackerel, 2″ × 4″ × 2″	150 c
Salmon, 3″ × 4″ × ¾″	200 c
Swordfish, 1 steak	250 c
Tuna, ½ cup	100 c
Shrimp, 10 medium	100 c

(The above list contains most of the foods generally eaten by the average high- school teen-age girl.)