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                            _Down the Scale
                               Or Up..._

                                  _by_
                              BARBARA ABEL

                      Copyright 1939âRevised 1948
                    NATIONAL DAIRY COUNCIL CHICAGO 6
                               (19) 1958

                                       _This will be music to your ears_

                             _Introduction_
                             TO SLENDERNESS

    [Illustration: uncaptioned]

Not skinniness! Itâs no light matter, Hortense, this question of
figures. You can _figure_ on that. Even the new styles wonât hide the
awful fact that you bulge where you shouldnât, OR that you own _no_
curves where you should.

Yes, itâs a tough racket melting the too, too solid flesh. Figure how
much you have crept up on the scale, let your doctor figure how fast you
dare go down without landingâflopâfarther than you ever intended. This
little book? Itâs encouragement, blandishment, a little judicious
enragementâbut it isnât medicament.

How about reducing tricks? Well, Dumpling, letâs take a look. Glands? A
slick trick for a few, probably not you. Bath salts? They dissolve the
budget, nothing more. Laxatives? Money in the promoterâs pocket. Thyroid
and other drugs? No, no, NO!

Suppose you want to go up the scale? Put some curves in place of angles?
Improve the pep and disposition? Reverse what the fat gal does. Where
she envies, you eat. Where she hustles, you rest. When she refuses a
snack, you snatch it.

Either way you go on the scaleâup or downâit comes back largely to how
much you eat, when, and most important, _what_. Either way you go, donât
neglectâmilk, cheese, eggs, meat, and fishâfruits, vegetables, and
whole-grain cereals. Emphasize salt and water to gain, cut down on both
to lose.

Cheerio, whichever way youâre bound. The diet does it. You can figure on
that, lady!

    [Illustration: W. W. Bauer]

  W. W. BAUER, M.D.
  Director, Bureau of Health Education
  American Medical Association

                      DESIRABLE WEIGHTS FOR WOMEN
                            Ages 25 and Over

After thirty it is better to be weighed in the balance and found
wanting.

     HEIGHT      WEIGHT IN POUNDS (as ordinarily dressed)
  (with shoes)
                 Small Build   Medium Build    Large Build

  4 ft. 11 in.        104-111        110-118        117-127
  5 ft.  0 in.        105-113        112-120        119-129
  5 ft.  2 in.        110-118        117-125        124-135
  5 ft.  4 in.        116-125        124-132        131-142
  5 ft.  6 in.        123-132        130-140        138-150
  5 ft.  8 in.        129-139        137-147        145-158
  5 ft. 10 in.        136-147        145-155        152-166

                             COMES THE DAY!

    [Illustration: uncaptioned]

There comes a day in many a womanâs life when she has a THOUGHT. Namely:
âI MUST start on a diet.â

A mere trifle may bring on this thought. Such as:

a) a saleswoman murmurs, âWell, dear, perhaps a size 38 _would_ be just
a wee bit more comfy.â

b) a taxi driver asks, âWhere to, Madam?â (theyâve always called you
âMissâ).

c) a husbandly voice commands, âSit in front with me, Sonnie, and give
mother the back seat where she can spread.â

d) walking down Main Street you catch a quick, dreadfully candid glimpse
of yourself in a plate glass window. âHeavens!â

If the THOUGHT has come to you, it is likely, alas, to be followed
swiftly by second, third, fourth, and fifth thoughts. Thus:

2) âOh well, Iâm not so _very_ fat.â

3) âAs it is, I donât eat enough to keep a bird alive.â

4) âAnyhow, I come by it naturallyâlook at my own mother!â

5) âBesides, diets are dreadful.â

We wonât argue with you about thoughts 2, 3 or 4, assuming that you know
more about your weight, your intake, and your mother than we do. But
when you get to thought 5, we rise up, thus:

                       DIETS NEED NOT BE DREADFUL

(If this booklet doesnât prove it, then you go right on eating food and
weâll have to eat the booklet.)

                       DONâT FALL FOR FALLACIES!

You can easily talk yourself out of dieting by falling for one of those
old fallacies that women hug to their (ample) bosoms, namely:

âWhat I _really_ need is a new girdle.â

    [Illustration: uncaptioned]

âTo be slim and svelte, all you need to do is to ooze yourself into our
Streamliner Stretch.â Sez the ad. âPooh!â sez we. Common courtesy should
tell you that you have to meet a two-way stretch half-way. No
sixteen-ounce trifle of satin and elastic is going to cope with 160
pounds of womanhood, and stay svelte. Science is wonderful, my dear, but
itâs not _that_ good!

âI really need my extra weight for reserve.â

We freely admit that camels are said to store up extra fat for reserve
in their humps. Camels lead hard lives. But when were _you_ last in the
Sahara Desert?

âI havenât the will power to go on a reducing diet.â

It isnât _will_ power so much as _choice_ power thatâs needed. We
complimented a girl recently for sticking so faithfully to a diet.
âHonestly, it isnât a bit hard now,â she said. âI simply looked myself
in the eye one day and asked, âWell, which do you chooseâto step into a
nifty 36 without alterations? Or fudge cake?â After I really set my mind
on the 36, the fudge cake just bored me.â (There must be a moral here
somewhere.)

âOh, well, Iâll start on a diet ... next week.â

All we can say to this is that statistics (and human nature) prove that
you wonât.

                       THE CASE OF MRS. PLENTEOUS

So far weâve been appealing to your good looks. Here goes for a try at
your good sense. (You must have some, or you wouldnât still be reading.)
We refer to good sense about health.

Some women are beautiful, some are healthy, some are both, and some are
neither. And into the last class fall (or roll) the definitely
overweight.

    [Illustration: uncaptioned]

Now youâre going to cry, âNonsense! Look at Mrs. Plenteous; sheâs
enormous, and as healthy as a horse.â

Well, we donât know Mrs. Plenteous personally, but weâll take your word
that sheâs a human being, and as such she was never intended to be
enormous. She was made according to a careful pattern that hasnât varied
in thousands of years, by an expert designer who put strength and
usefulness and beauty into his designs. Mrs. Plenteous has the
regulation number of bones, muscles, and vital organs (barring
operations). None of them is enormous. Each was built to carry around a
certain weight without undue strain. If Mrs. Plenteous is enormous, her
organs are carrying around an enormous strain. They _can_ take itâfor a
whileâand they _will_âfor a while. But Mrs. Plenteous is not really
healthy, sheâs just luckyâso far.

                       DONâT TAKE OUR WORD FOR IT

Ask your doctor. Ask your insurance agent (if you can edge in a word).
They will tell you, we think, that excessive waistlines tend to go along
with shorter lifelines. Medical records warn us that the overweight (or
underweight, see page 21) person is much more susceptible to illness
than the person whose weight is normal. And how surgeons loathe
operating through layers of fat! And by the way, look around you at a
roomful of elderly people. Arenât most of them rather willowy? The
âenormousâ ones left early.

                             SAFETY FIRST!

There are so many tricky health questions involved in reducing that we
are not going to take the responsibility of advising you specifically
how to do it. We do suggest, however, that you:

1) See your doctor. If you havenât a doctor of your own, see somebody
elseâs. Heâll be glad to become yours for the asking. He knows much more
about you than you do, having spent a great deal of time and money to
learn it, which you never did. Perhaps an ordinary reducing diet is not
for you. Perhaps you have funny glands or a messy metabolism, which he
will discover by careful tests and experiments. Perhaps you are not as
overweight as you think you are.

2) Do what your doctor tells you. This will surprise him very much, but
will also please and flatter him, and will cause him to work like mad on
your case.

    [Illustration: uncaptioned]

3) Donât take any advice from your friends. You know very well that you
donât agree with their politics, approve of their hats, or care much for
their children. Why should you trust them on a matter much more intimate
and vital?

4) Donât try short cuts. It took time to put on those extra pounds, and
it will take time to get them off. Donât be beguiled by success stories
of fad diets or slimming salts. You want to reduce your weight
_only_ânot your chances of life, liberty and the pursuit of happiness.
These magic potions may be harmless in nine cases out of ten, but itâs
maybe just _your_ luck to draw number ten!

    [Illustration: uncaptioned]

                    WHERE DO WE GO FROM HERE, GIRLS?

... into the pantry! To hear us talk about diets you might be thinking
that we disapprove of food in general. Not so; we love it! Both kinds,
the Protective Foods and the Energy Foods.

                          LIVEâAND ENJOY LIFE

The Protective Foods keep you alive. The Energy Foods keep you enjoying
life. Energy foods are like the gas in your car; they give you the quick
start, the power to go places, the speed to get there fast. If youâve
ever run out of gas on a country road, you know how important energy is.

Energy foods are delicious. And fattening. Letâs boldly mention a few:

  Chocolate eclairs, pies, French pastries, griddle cakes, shortcake,
  rich salad dressingsâyummy!

If you would reduce yourself, reduce them first! Of course, there are
other Energy Foods without so much glamor but with more honest goodness
(and less fat). We refer to such friends of humanity as bread and
potatoes. Donât see too much of them, but donât snub them entirely. And
whenever you reduce _any_ of the Energy Foods, be sure to put in their
places more of the Protective Foods.

For the Protective Foods are like the brakes on your car. They keep you
out of trouble. They build up your blood by bringing it minerals and
vitamins. They help you repel colds and other worse things (if there
_are_ any worse things).

We can conceal from you no longer the fact that these good, reliable,
tasty and health building foods include:

                MILKâVEGETABLESâFRUITSâEGGSâMEATâCHEESE

Whatever you weigh, you need both kinds of food. So donât go cutting out
all energy foods and then, when you get to feeling droopy, say we told
you to do it. WE NEVER DID.

                        DID SOMEBODY SAY âMILKâ?

At this point some pupil is sure to raise her hand and ask, âOh, but
isnât milk _terribly_ fattening?â

    [Illustration: uncaptioned]

No, Gwendolyn, it isnât. Milk gets its chief fame from calcium. Calcium
may sound like a pretty dull mineral, but believe us, itâs worth its
weight in gold. In fact, if you have plenty of calcium in your teeth,
you wonât need so much gold. As for bones, they are full of calcium, or
should be. Milk also contains several vitamins and a dozen or so other
minerals. In fact, milk is a mineral mine (and yours, too, since thereâs
plenty for both of us).

Moreover, milk is rich in proteins. And proteins are the material from
which your muscles are made. If you have no muscles to speak of, please
consider that we are speaking of your husbandâs muscles. (If _he_ has
none, we have just been wasting our time.)

                               BABY TALK

Some people seem to think that milk is for babies only. You might just
as well say that baths are for babies only. Or love, or petting. No one
ever outgrows the need for milk (or baths or love or petting). No other
food will do as much to maintain health throughout life.

                          Why, THIS Isnât Bad!

To prove that you can diet and like it, here is a sample of a
deliciousâbut discreetâmenu. Be guided in quantities by _your_ calorie
needs. See page 20. (For the not-very-active, reducing diets average
1,400 to 1,500 calories a day.)

                               Breakfast
  Sliced Orange
  Poached Egg
  Buttered Toast
  Milk
  Coffee or Tea
                                Luncheon
  Open-face Grilled Cheese Sandwich
  Tomato
  Cabbage Slaw
  Fruit Cup
  Milk
                                 Dinner
  Broiled Fish or Steak
  Green Beans
  Combination Salad, Lemon Juice
  Bread and Butter
  Ice Cream
    Average servings. See pages 30 to 35.
    Calories for the dayâ1,450 to 1,500.

                          CONCERNING CALORIES

You probably know about calories. Thereâs been a lot of talk about them.
In case, however, you still confuse them with vitamins, we point out
that a calorie is simply a rather nice word for a measurement of energy.
If you weigh too much, you arenât using up calories as fast as you are
taking them in.

In case you have vowed to carry this booklet around with you until you
have lost such and such a number of poundsâand it might be a good
ideaâwe have gone to considerable pains to make lists of foods with the
number of calories in each. We have not counted these calories
personally, but somebody with better eyes than ours has, and you may
rely on his count. (See pages 30 to 35.)

                     WORDS TO LADIES OF WILL POWER

If you need to reduce, take your excess weight off gradually (no more
than 1 to 2 pounds weekly) by cutting your calories every day. Try
eating 500 to 1,000 calories less daily until you discover what it takes
to lose the desired amount. Pick your calories to reduce your weight,
not your disposition.

When you reach the weight at which you _feel_ best and _look_ best,
donât get wobbly in will power or careless in eating.

This may take some figuring, but remember, this booklet is all about
figures anyhow.

THANK YOU for going all this way with us. We hope that youâll find it
was well worth the time. If we ever meet you face to face weâll probably
exclaim, âDarling, how WELL you look! Havenât you lost some weight?â

                              UP THE SCALE

    [Illustration: uncaptioned]

The next few pages are written on an ascending scale for those who want
to go up, up, UP to Par:

  Par in vitality
  Par in energy
  Par in good looks

We spoke pretty sternly to a certain Mrs. Plenteous. Now let us give
thought to Mrs. Plenteousâ sister-under-the-skin-and-bones, Miss Gaunt.

For months Miss Gauntâs overstuffed friends may have fawned on her
figure:

âYouâre so _slender_, my dear!â Now âslenderâ is indeed a flattering
word. But any good dictionary will list some sinister synonyms: spare,
lank, skinny, scrawny, scraggly, and spindly, to name a few. Some day
the remark will be: âYouâre so skinâerâslender, my dear!ââand Miss Gaunt
will feel flattenedânot flattered.

And perhaps sheâll take a good long look at herself, noting certain
hollows in the cheek, certain knobs in the elbows, a certain chronic
weariness, (not to mention crossness) and sheâll think: âMaybe I
_should_ try to build up a little.â When that time comes, we do hope
that Mrs. Plenteous lends her this booklet.

                             FIGURE IT OUT

Many over or underweight people love to blame their figures on their
ancestors. (If theyâre perfect 36âs, of course, they take all the credit
themselves.) âMy dear grandmother weighed 200 pounds, so thereâs not a
thing I can do about it,â beams Mrs. Plenteous, splashing the third lump
of sugar in her coffee. â_My_ family tree was a beanpole,â sighs Miss
Gaunt. âNo thanksâno sugar or cream.â

The truth is that, according to anthropologists, there are in general
three types of body build: the stout, the medium, and the lean. You may
possibly have inherited your grandmotherâs type of figure, just as you
may also have inherited her house. But thereâs no law against remodeling
the houseâor the figure. Surely the smart thing is to make the house the
best possible house of its type, one which youâll enjoy living in; and
the figure the best possible figure of _its_ typeâone youâll enjoy
living _with_.

    [Illustration: uncaptioned]

                           IT SHOULD BE DONE

Perhaps weâve dwelt overmuch on the good looks angle. But surely the
right angle on good looks is good health. To be under par is to be
caught short on the reserves which, if you have them, do so much to
cushion the bumps of hectic modern living, and ward off the illnesses
that pounce so gleefully on the tired, the rundown, the undernourished
human frame.

                             IT CAN BE DONE

A wise nutritionist has said, âThere are two ways of building up, just
as there are two ways of getting rich. One is to cut down on your
expenses, the other is to increase your income.â

The âexpensesâ are energy, and you can decrease them by taking more
rest, less violent exercise, more sleep, and by keeping calm. The
âincomeâ is food. And the thing to do with it is to eat _more_ of itâand
_more choosily_ of it! For though music may be the food of love, the
food of growth is groceries!

Too often have we heard languid creatures wail, âBut Iâm not hungryâI
canât swallow a _thing_!â To them from us goes a simple but hearty
âNonsense!â

    [Illustration: uncaptioned]

Swallowing is an ordinary mechanical act which almost anybody can
perform, providing there is no foreign body in the throat (in which case
hang by your heels or call your doctor). The hitch is that most people
who claim that they canât eat are waiting for appetite to say when. Now
your appetite is a fickle counselor and often does not have your best
interest at heart. Just look what it does to Mrs. Plenteous! Our advice
is this: Ignore it and eat anyhow. Chances are that appetite, surprised
and stimulated by regular shipments of body-building food, will come to
life and get back on the job.

Other non-eaters insist that their stomachs are too small. Well,
stomachs are timid creatures. If they donât get much they quit expecting
much. And they shrink. But they are flexible organs and adapt well to
inflation. Start feeding them more, and theyâll take itâand like it.
Start gradually, though, and give them time to adjust. Eat oftener and
less at a time. And at regular times! Increase your calories by 500 to
1,000 a day (see pages 30 to 35). But donât just pile them on. Team them
up with their right partnersâthe PROTEINS, VITAMINS, MINERALS. And of
course donât take our word for _anything_ without checking with your
doctor!

                     MRS. PLENTEOUS SHOULDNâT PEEK

The next few pages may be a little hard on Mrs. Plenteous, so we hope
she left us on page 20. For from here on in we get just voracious about
food. âHelp yourself,â Miss Gauntâ

NOT to a cup of bouillonâBUT to a brimming bowl of cream soup

NOT to lettuce leaves and lemon juiceâBUT to a salad bowl, tangy with
cheese and dressing

NOT to a dry rye crispâBUT to those warm rolls and butter

NOT to just wafers of lean meatâBUT to a thick pork chop sometimesâwith
gravy

NOT to a modest glass of milk twice a dayâBUT to an _extra_ glass or a
double chocolate malted maybe.

    [Illustration: uncaptioned]

                             WHO SAID MILK

Milk? Ah, now thereâs a beverage both Mrs. P. and Miss G. can sip with
sociability. For milk is the menuâs best builder-upper and is essential
whether youâre headed UP or DOWN. But while Mrs. Plenteous should stick
to plain, whole milk, (with such companions as cottage cheese, American
cheese, plain ice cream, and some butter) Miss Gaunt may let herself go
on parts of milk that will stick to _her_âcream, butter, and cream
cheeses.

Milk has many virtues: It adds to the food income without cramming bulk
into those small stomachs previously noted. And it is the worldâs best
mixer, combining graciously with hundreds of other foods, enhancing and
enriching them.

Consider a few of the forms milk can assume. Every one is a boost for
Miss Gaunt as she goes up, up, UP that scale:

  cereals cooked with milk
  eggs poached in milk
  vegetables anointed with butter
  cheese souffles
  potatoes, scalloped, mashed, or creamed
  custards and custard sauces
  oyster stewâhalf and half
  cakes, cookies, tartsâwith ice cream
  strawberries, peaches and cream
  cantaloupe _Ã  la mode_, pie _Ã  la mode_â

Indeed, anything _Ã  la mode_ is the right mode for Miss Gaunt!

Whee! Merely setting down such a list makes us feel as though weâd put
on ten pounds. Pardon us while we unhook our stays!

    [Illustration: uncaptioned]

And may you, Miss Gaunt, soon be doing the same! BUTâdonât overdo it!
Mrs. Plenteous knows it is hard to _melt_. Set your goals to look and
feel your best.

                           TABLE OF CALORIES

Take your calories in good, reliable, tasty, and health-building foods
first. Expand cautiously.

                            DAIRY PRODUCTS
                                     Average Serving       Calories

  Whole Milk                      1 glass (8 oz.)                170
  Skimmed Milk                    1 glass                         85
  Buttermilk                      1 glass                         85
  Cheese (American)               1 ounce                        110
  Cottage Cheese, creamed         Â½ cup                          120
  Cream Cheese                    2 tablespoons                  110
  Cream (coffee)                  2 tablespoons                   60
  Cream (heavy)                   2 tablespoons                  100
  Cream (whipped)                 2 tablespoons                   50
  Half-and-half                   Â¼ cup                           80
  Butter                          1 tablespoon                   100
  Ice Cream                       â quart                        205

                           VEGETABLES (raw)

  Lettuce                         Â¼ head                          10
  Cabbage                         1 cup                           25
  Celery                          2 stalks                         5
  Carrots                         1 medium                        20

                      GREEN VEGETABLES (cooked)

  Cabbage                         Â½ cup                           20
  Greens                          Â½ cup                           25
  Asparagus                       Â½ cup                           20
  Green Beans                     Â½ cup                           15
  Broccoli                        Â½ cup                           20

                       ROOT VEGETABLES (cooked)

  Carrots                         Â½ cup                           20
  Beets                           Â½ cup                           35
  Potato (plain)                  1 medium                       100
  Potatoes (scalloped)            Â½ cup                          120
  Potatoes (mashed)               Â½ cup                          120
  Sweet Potato                    1 medium                       180

                      OTHER VEGETABLES (cooked)

  Tomato (fresh)                  1 medium                        25
  Tomato Juice                    Â½ cup                           25
  Peas                            Â½ cup                           65
  Corn                            Â½ cup                           70
  Onions                          Â½ cup                           40
  Hubbard Squash                  Â½ cup                           50

                                SALADS

  Cabbage (vinegar dressing)      Â½ cup                           50
  Cabbage (cream dressing)        Â½ cup                           85
  Banana-Nut (mayonnaise)         Â½ cup                          260
  Mixed Green (Fr. dressing)      Â½ cup                           70
  Combination (lemon juice)       1 medium                        40
  Perfection (no dressing)        Â½ cup                           85
  Potato (mayonnaise)             Â½ cup                          185
  Waldorf (mayonnaise)            3 hp. tbsp.                    140
  Dressing, French                1 tablespoon                    60
  Dressing, fruit                 1 tablespoon                    50
  Dressing, mayonnaise            1 tablespoon                    90
  Dressing, boiled                1 tablespoon                    30

                            FRUITS (fresh)

  Apple                           1 medium                        75
  Apple (baked, sweetened)        1 large                        200
  Apricots                        5 medium                        80
  Banana                          1 medium                        90
  Avocado                         â pear                         165
  Grapefruit                      Â½ medium                        75
  Lemon Juice                     1 tablespoon                     5
  Orange                          1 medium                        70
  Orange Juice                    1 cup                          110
  Peach                           1 medium                        50
  Pear                            1 medium                        65
  Pineapple                       Â¾â³ slice                        45
  Raspberries                     Â½ cup                           35
  Prunes (dried)                  4 large                        100
  Cantaloupe                      Â½ of 5â³ melon                   50

                            FRUIT (canned)

  Apricots                        3 large halves                 100
  Cherries (Royal Ann)            Â½ cup                          100
  Fruit Cup                       Â½ cup                           90
  Peaches                         2 large halves                 100
  Pineapple                       3Â½â³ Ã Â½â³                        50

                            CREAMED DISHES

  Creamed Eggs                    1, Â¼ cup sauce                 175
  Creamed Carrots                 Â½ cup                           70
  Macaroni and Cheese             Â¾ cup                          350
  Cheese Souffle                  Â¾ cup                          150

                      MEAT, FISH, POULTRY, EGGS

  Steak (broiled, gravy)          2â³ Ã 3â³ Ã Â½â³                   100
  Lamb Chop                       1 medium                       130
  Pork Chop (broiled, lean)       1 medium                       200
  Roast Beef                      3Â¾â³ Ã 3Â½â³ Ã Â¼â³                 150
  Meat Loaf (beef)                4â³ Ã 2Â½â³ Ã Â½â³                  150
  Hamburger                       1 medium                       200
  Beef Hash                       Â¾ cup                          200
  Ham (boiled, lean)              5â³ Ã 5â³ Ã ââ³                   115
  Liver                           4â³ Ã 3â³ Ã Â½â³                   100
  Bacon                           2-3 Slices                     100
  Lamb Stew                       1 cup                          390
  Fish (steamed, broiled)         1 medium serv.                 100
  Salmon                          â cup                          100
  Chicken                         Â¼ cup                          100
  Egg (soft-cooked, poached)      1                               75
  Egg (pan scrambled)             1                              120

                       BREAD STUFFS AND CEREALS

  Griddle Cakes                   2 med. cakes                   120
  Waffle                          1 medium                       215
  Biscuits                        2 small                        130
  Bread                           l-ounce slice                   75
  Cooked Cereal                   Â½ cup                           70
  Muffin                          2Â¾â³ diam.                      135
  Zwieback                        3Â¼â³ Ã 1Â¼â³ Ã Â½â³                  35
  Corn Bread                      2â³ Ã 2â³ Ã 2â³                   140
  French Toast                    4â³ Ã 3Â¾â³ Ã Â½â³                  150
  Rye Wafer                       1 small                         20
  Cracker (saltine)               2â³ square                       15

                           LENTILS AND NUTS

  Limas (dried, cooked)           Â½ cup                          140
  Limas (fresh, cooked)           Â½ cup                           75
  Navy Beans (stewed)             Â½ cup                          100
  Baked Pork and Beans            Â½ cup                          160
  Peanut Butter                   1 tablespoon                    90
  Peanuts                         10                              50
  Pecans                          6                               50
  Cashews                         6-8                             90

                         DESSERTS AND PASTRY

  Baked Custard                   Â½ cup                          140
  Rice Pudding                    Â½ cup                          165
  Bread Pudding                   Â½ cup                          200
  Chocolate Pudding               Â½ cup                          220
  Cornstarch Pudding              Â½ cup                          140
  Filled Cream Puff               1 medium                       175
  Sponge Cake                     2Â¼â³ Ã 2Â¾â³ Ã 1Â½â³                100
  Plain Cake                      2â³ Ã 2â³ Ã 1â³                   100
  Layer Cake (iced)               2â³ sector                      400
  Plain Cookies                   2 medium                       100
  Doughnut                        1, medium                      135
  Apple Pie                       â, 9â³ pie                      230
  Cherry Pie                      â, 9â³ pie                      370
  Coconut Custard Pie             â, 9â³ pie                      355
  Custard Pie                     â, 9â³ pie                      200
  Mince Pie                       â, 9â³ pie                      340
  Lemon Meringue Pie              â, 9â³ pie                      340
  Pumpkin Pie                     â, 9â³ pie                      275
  Cheese Cake                     2Â½â³ sector                     275

                                SOUPS

  Cream Soups                     1 cup                          200
  Oyster Stew                     1 cup                          240
  Bouillon                        Â¾ cup                            9
  Split Pea                       Â¾ cup                          200
  Clear Tomato                    Â¾ cup                           60
  Vegetable (broth type)          Â¾ cup                           55

                              SANDWICHES

  Chicken Salad                   1                              245
  Grilled Cheese (open)           1, 1 sl. bread                 215
  Egg Salad                       1                              280
  Ham                             1                              280
  Lettuce and Tomato              1                              200
  Peanut Butter                   1                              300
  Swiss Cheese                    1                              270

                            MISCELLANEOUS

  Fudge                           lÂ¼â³ Ã 1â³ Ã Â¾â³                  100
  Chocolate Sundae                1 medium                       215
  Ice Cream Soda                  Fountain size                  260
  Chocolate Almond Bar            1 small                        130
  Cocoa                           Â¾ cup                          180
  Choc. Malted Milk               Fountain size                  500
  Chop Suey                       1 cup                          400
  Brown Gravy                     Â¼ cup                          100
  Soft Drinks                     1 bottle, 8 oz.                110
  Sugar                           1 tablespoon                    50
  Jams, Jellies                   1 tablespoon                    55
  Pretzels                        5 small sticks                  20

                         TO LADIES IN WEIGHTING

Keep a regular record, using the same scales, if possible.

                             DATE     WEIGHT

                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______
                           _______   _______

                          Transcriberâs Notes

âSilently corrected a few typos, including listed errata.

âRetained publication information from the printed edition: this eBook
  is public-domain in the country of publication.

âIn the text versions only, text in italics is delimited by
  _underscores_.


End of the Project Gutenberg EBook of Down the Scale or Up, by Barbara Abel
{'title': 'Down the Scale or Up... by Barbara Abel', 'source': 'Project Gutenberg', 'lang': 'en'}