Explanation Of Table

In the table that follows, I have attempted to give in the simplest way the amount of each particular food that one vieno equals.

The second column shows, in the plainest language possible, what one vieno of food equals - as, one vieno of barley equals one ounce; or, one vieno of nuts equals one rounded tablespoonful, etc. This method is, of course, only approximate, as in some foods it is impossible to find a simple term to express the amount of one vieno. This is especially true of cooked foods because of the varied amounts of water contained. In such cases the way for the student to become familiar with a vieno is to weigh one pound of the raw material, and, after it is cooked, weigh it again, and then calculate the water content.

The definition given in the second column in the case of milk, butter, eggs, and cheese is fairly accurate. The description given in the case of cereals and bread is also fairly accurate. In the list of fresh vegetables, no attempt has been made to describe one vieno by volume, as, vegetables being loose and bulky, it is practical to measure them only by weight.

In the case of fresh fruits, one vieno has been defined as "one large orange" or

"six plums," etc. In such cases allowance for the non-edible portion has been made; all weights given in the table consider only the edible portion.

Only the edible portion of food considered

In the case of nuts, the definition of a vieno in so many spoonfuls is fairly accurate. This is done only as an illustration, and not continued throughout the table. The student should use only the second column of the table for rough work, and to help him figure the approximate amount of one vieno.

The third column of the table, which gives the number of vienos or the amount of heat-energy in one pound, is the column to which the student should refer in his work. A pound of food referred to in this column invariably means one pound of the edible portion.

The way for the student to calculate the amount of food in one vieno is to take a pound of the food that he is to use and divide it equally into as many portions as the number in the third column. For example: If one pound of wheat is given as equal to sixteen vienos, the student should weigh a pound of wheat and divide it into sixteen portions, and each of these portions will equal one vieno.

Simple method of reducing food to vienos

The fourth column of the table gives the approximate nitrogen factor; that is, the percentage of nitrogen by weight in one vieno. This column is to be used for computing the amount of nitrogen in the diet under all ordinary circumstances. The student should take the total number of vienos of each food and multiply this number by the nitrogen factor. The product will be the approximate amount of the nitrogen consumed, expressed in grams. This is the direct method of ascertaining the amount of available nitrogen in food.

The nitrogen factor simplified.

If in reading other works, the student finds the amount of nitrogen given in decigrams, he needs only to divide by ten in order to reduce it to this system, as a decigram is one-tenth of a gram. Likewise, protein can be reduced to grams, or decigrams, by a simple process of multiplication and division, as follows: Sixty grams of protein contains practically ten grams (one hundred decigrams) of nitrogen. Divide the amount of protein by six to change protein to the nitrogen unit. That is (Protein ÷ 6) = amount of nitrogen in grams.

Grams reduced to vienos

The old-fashioned food table gave the amount of protein in per cent by weight, making it necessary to weigh the food, figure the amount of protein by multiplying the weight by the per cent, and then reducing this according to the rule given above. I explain this so that the student may be able to compare results expressed in the old table, with the vieno method, but in all practical work the student should use only this direct method which is much more simple and accurate.

The fifth column of the table gives the weight of one vieno in grams. This adds no new information, but only gives the weight of one vieno in the metric system. It should be used by those who wish to be accurate in their work, or by those who take a scientific interest in their dietary.

The last column of the table gives the actual amount of nitrogen in one vieno of food expressed in grams. This is the accurate figure from which the approximate nitrogen factor for ordinary use has been derived. For example: The actual amount of nitrogen in one vieno of chestnuts is .396. If this number is multiplied by the number of vienos of chestnuts eaten, we would have the actual number of grams of nitrogen consumed. Suppose ten vienos of chestnuts are eaten; we would multiply .396 by ten,

Examples for the student who desires to be exact which would give us 3.96 grams of nitrogen. For ordinary purposes, I use the nearest decimal, which is .4, and which I give in the fourth column as the nitrogen factor. Those who wish to figure the nitrogen with scientific accuracy should use the figures given in the last column of the table, as in the example I have given.

The Vieno system of food measurement is new, and is intended to give to the practitioner and to the housewife the greatest aid in balancing or proportioning the diet. I have therefore included in the following tables, all classes of foods, many of which I do not recommend or use in my scientific work.

Multiplying the number of vienos (column 3) by the nitrogen factor (column 4) will give the amount of available nitrogen in the various foods, expressed in grams

1

2

3

4

5

6

Name of Food

Quantity equaling one vieno *(100 calories)

No. vienos or amount of heat energy in one pound

Nitrogen factor

Weight of one vieno in grams

Grams of nitrogen in one vieno

Cereal Foods

Barley,pealed .....

One Ounce .....

16

.4

27.5

.37

Bread -

Graham .....

Loaf size, 3/4 in. thick....

12

.6

37.5

.59

White .....

Loaf size, 3/4in. thick ....

12

.6

39.3

.58

1

2

3

4

5

6

Name of Food

Quantity equaling one vieno *(100 calories)

No. vienos or amount of heat energy in one pound

Nitrogen factor

Weight of one vieno in grams

Grams of nitrogen in one vieno

Christian's Vieno bran ..

Two Ounces .......

8

.8

21.2

.30

Christian's Vieno self-raising bran meal

11/2 ounces .....

12

.4

33.5

.55

Corn-meal ..........

One Ounce .....

16

.4

27.4

.41

Corn - starch............

One ounce, scant ....

17

.0

27.1

.00

Crackers ......

Four, average size .....

19

.4

23.8

.39

Hominy .....

One ounce .....

16

.4

27.5

.36

Macaroni or spaghetti...

One ounce.....

16

.6

27.2

.58

Oatmeal or rolled oats ..

Scant ounce.....

15

.6

24.4

.63

Rice ....

One ounce .......

16

.4

27.8

.36

Rye flour .....

One ounce ....

16

.3

27.8

.30

White flour .....

One Ounce ........

16

.5

27.9

.49

Whole wheat or graham flour ...............

One Ounce ........

16

.6

27.8

.61

Whole wheat .....

One ounce .....

16

.6

27.8

.61

Dairy Products

Butter ....

Not quite an inch cube ...

36

.0

12.6

.00

Cheese -

Cottage ......

Three ounces .....

5

3.0

89.0

2.97

Full cream ......

Portion size of walnut ......

20

1.0

22.0

1.01

Cream (20% fat).......

Five tablespoonfuls .....

10

.2

45.0

.17

Milk -

Buttermilk .....

One full glass ......

2

1.3

274.0

1.32

Condensed .....

Three tablespoonfuls .....

15

.4

30.0

.42

Skimmed ...........

One full glass............

2

1.5

267.0

1.46

Whole..............

Two-thirds of a glass ......

3

.8

140.0

.78

Fish

Fresh fish

(Run of the market) ..

Quarter of a lb......

6

3.1

102.0

3.13

1

2

3

4

5

6

Name of Food

Quantity equaling one vieno * (100 calories)

No.vienos or amount of heat energy in one pound

Nitrogen factor

Weight of one vieno in grams

Grams of nitrogen in one vieno

Fruit

Apples ......

One, 21/2 in. thick....

3

.1

156.4

.10

Apricots...............

Six of moderate size ......

3

.3

168.0

.29

Bananas .........

One large ......

5

.2

98.6

.21

Berries -

Blackberries.........

One moderate sauce-dish ..

3

.3

168.0

.35

Raspberries .........

One moderate sauce-dish ..

3

.4

146.3

.39

Strawberries.........

One sauce-dish .........

2

.4

252.0

.40

Cantaloup ............

One five-inch in diameter

2

.3

299.0

.29

Cherries ..............

One moderate sauce - dish ..

4

.2

103.0

.16

Currants (dried) ........

Three tablespoonfuls ......

13

.1

33.4

.11

Dates........

Five, average size ....

16

.1

28.1

.09

Figs .......

Two, average size .....

15

.2

30.7

.21

Grapes .........

One moderate sauce - dish ..

4

.2

108.8

.23

Lemons .........

Three, moderate size .....

2

.3

221.0

.35

Olive-oil.......

One tablespoonful ......

42

.0

10.1

.00

Olives (ripe) ......

Eight ..................

12

.0

37.5

.00

Oranges ......

One large orange .......

2

.2

189.0

.24

Pears .......

One, large ......

3

.2

154.0

.15

Plums ......

Six, small ......

4

.2

115.0

.18

Prunes ......

Three, large.............

14

.1

32.4

.11

Raisins .....

Two heaping tablespoonfuls

16

.1

28.3

.12

Watermelon ......

11/2 pound melon meat ....

1

.2

324.0

.20

Meat

Bacon (smoked) ......

Slice 1/4 in. thick, 4 in. long .

30

.2

15.0

.24

Chops -

Lamb ......

Portion size of an egg....

15

.9

29.4

.88

Pork (medium fat)...

. Slice 1/2 in. thick, 2 in. square

16

.8

28.7

.76

Ham (smoked) (medium fat).................

Slice 1/2 in. thick, 2 in. square

19

.6

23.3

.57

1

2

3

4

5

6

Name of Food

Quantity equaling one vieno *(100 calories)

No.vienos or amount of heat energy in one pound

Nitrogen factor

Weight of one vieno in grams

Grams of nitrogen in one vieno

Leg of mutton (medium fat)................

Portion size of an egg .........

11

1.2

41.0

1.20

Ribs of beef .....

Portion size of an egg .............

15

.9

31.3

.87

Steak -

Porterhouse ......

Slice 1/2 in. thick, 2 in. square

13

.0

35.7

.90

Round beef ......

Slice 1/2 in. thick, 2 in. square

12

1.6

47.7

1.55

Nuts

Almonds........

One heaping tablespoonful.

30

.5

15.0

.53

Brazil-nuts .....

One heaping tablespoonful.

32

.4

13.9

.38

Chestnuts ......

One heaping tablespoonful.

11

.4

40.3

.40

Cocoanuts, fresh ....

Half an ounce ...........

32

.2

16.4

.16

Cocoanut, prepared ....

Two rounded tablespoonfuls

31

.2

14.5

.15

Filberts ......

One heaping tablespoonful.

33

.3

13.8

.34

Hickory-nuts .....

One rounded tablespoonful

33

.3

13.6

.33

Peanuts .....

One heaping tablespoonful.

26

.7

17.7

.73

Pecans ....

One rounded tablespoonful

34

.2

13.1

.23

Pignolias .....

One rounded tablespoonful

28

.8

15.9

.83

Pistachios .....

One heaping tablespoonful.

29

.5

15.2

.54

Walnuts -

Black ......

One heaping tablespoonful.

31

.6

14.6

.64

English.....

One heaping tablespoonful.

33

.4

14.6

.38

Poultry and Eggs

Chicken (broiler).....

Three ounces.....

7

3.1

90.0

3.09

Chicken (matured)....

Two ounces .......

8

1.4

43.7

1.44

Eggs (albumin)....

White of six eggs .....

2

3.6

181.4

3.56

Eggs (whole) .....

One large egg ......

8

1.4

63.0

1.35

Eggs (yolk) ...........

Yolk of very large egg___

17

.7

26.0

.66

Turkey...............

13/4 ounces .......

10

1.1

33.3

1.12

1

2

3

4

5

6

Name of Food

Quantity equaling one vieno *(100 calories)

No.vienos or amount of heat energy in one pound

Nitrogen factor

Weight of one vieno in grams

Grams of nitrogen in one vieno

Sugars

Honey................

One ounce ......

16

.0

29.8

.02

Molasses - New Orleans .

11/2 ounces.....

13

.0

36.5

.01

Maple-sirup .....

Four tablespoonfuls .....

13

.0

34.8

.00

Sugar -

Cane, granulated .....

Three rounded teaspoonf uls

19

.0

24.4

.00

Maple..............

One ounce.....

16

.0

30.0

.00

Vegetables

Beans -

lima (dried) ........

One ounce ......

16

.8

27.9

.81

Navy (dried) ......

One ounce ......

16

1.1

28.1

1.13

String .....

Half a pound .....

2

.8

232.6

.85

Beets ......

Half a pound .....

2

.5

211.0

.54

Cabbage .....

Three-fourths pound .....

1

.8

313.0

.80

Carrots .....

Half a pound ....

2

.5

215.0

.54

Celery .....

One pound ....

1

.9

533.5

.94

Corn (green) .....

One large ear ....

5

.6

96.5

.62

Lettuce ....

One pound ....

1

1.0

504.0

.98

Onions ....

Half a pound .....

2

.5

202.0

.52

Parsnips ....

Six ounces ....

2

.5

181.0

.46

Peas -

Dried .....

One ounce ......

16

1.1

27.4

1.06

Green .....

quarter of a pound .....

4

1.1

97.5

1.02

Potatoes -

Sweet ......

Three ounces.....

6

.2

80.0

.23

White...............

Quarter of a pound ......

4

.4

118.0

.41

Spinach .......

One pound ......

1

1.5

412.0

1.49

Squash .......

Half a pound ......

2

.5

211.0

.47

Tomatoes .....

One pound .....

1

.6

408.0

.65

Turnips .....

Half a pound .......

2

.5

245.0

.51

Handy Table

One pound

= 16 ounces

One pound

= 453.57 grams

One ounce

= 28.35 grams

The weight of such foods as meat, fruit, etc., is so nearly equal to that of water that the weight may be calculated from the size, if that is known.

One cubic inch

= 16.5 grams

One cubic inch

=about a half ounce

One cubic foot

= 62 pounds

One gallon

= 8 pounds

One pint

= 476.4 grams

Milk is slightly heavier than water, while oils or fats are lighter.

One quart of milk

= 980 grams

One quart of olive-oil

= 876 grams

One average egg

= 50 grams

One average olive

= 6 grams

One Vieno

= 100 calories

One decigram nitrogen

=3/5 of a gramof protein