=Dinner.=--Cooked spinach with fish and baked noodles.

=Supper.=--Strawberries with toast and scrambled eggs.

Cost of additional foods for Friday: Fish 15 cents, strawberries 10

cents,--total 25 cents.

Total expenditure for the week 85c.

SATURDAY.

=Breakfast.=--Left-over noodles with tomato sauce.

=Dinner.=--Raw cabbage salad with mayonnaise dressing and lamb in

gelatine. Bread.

=Supper.=--Cream of tomato soup with fried bread and celery.

Cost of additional foods for Saturday: Cabbage 5 cents, celery 5

cents,--total 10 cents.

SUNDAY.

=Breakfast.=--Creamed boiled cabbage with stale bread or toast.

=Dinner.=--Fruit salad of apricots or peaches and lettuce with rolled

rye and nuts (4 to 8 walnuts per person).

=Supper.=--Pancakes or cornmeal patties with fruit sauce.

Cost of additional foods for Sunday: Nuts 10 cents, fruit 10 cents,

lettuce 5 cents,--total 25 cents.

MONDAY.

=Breakfast.=--Rice soup of buttermilk or milk with prunes.

=Dinner.=--Mixed boiled dinner of lima beans, carrots and potatoes.

=Supper.=--Egg toast or pancakes with fruit sauce.

Cost of additional foods for Monday: Skim-and buttermilk 10 cents,

carrots 5 cents,--total 15 cents.

REMARKS: Use part of the milk for pancakes. Leave some for clabber milk.

TUESDAY.

=Breakfast.=--Stale bread with peanut-butter and apples.

=Dinner.=--Clabber milk with zwieback, doughnuts or pancakes (prepared

with eggs).

=Supper.=--String beans and meat stew with dumplings.

Cost of additional foods for Tuesday: String beans 10 cents, meat 10

cents,--total 20 cents.

WEDNESDAY.

=Breakfast.=--Cherries with corn bread or egg toast.

=Dinner.=--Yellow dock on toast. Steamed rice pudding with fruit sauce.

=Supper.=--Raspberries and fresh milk with toasted bread.

Cost of additional foods for Wednesday: Cherries 10 cents, raspberries

10 cents, milk 10 cents,--total 30 cents.

THURSDAY.

=Breakfast.=--Left-over yellow dock and Roman meal cakes or bran

muffins.

=Dinner.=--Julienne soup with fried bread. Apple rice with peanut

sauce. Raw celery.

=Supper.=--Asparagus with French dressing or butter sauce and

frankfurters or chipped beef and bread.

Cost of additional foods for Thursday: Asparagus 10 cents, meat 5

cents, celery 5 cents,--total 20 cents.

FRIDAY.

=Breakfast.=--Rolled wheat porridge with butter.

=Dinner.=--Baked noodles with tomato sauce and lettuce.

=Supper.=--Milk soup with black crusts.

Cost of additional foods for Friday: Lettuce 5 cents, skim-milk 5

cents,--total 10 cents.

Expenditure for staple foods $4.85

Total Expenditure for first week .85

Total Expenditure for second week 1.30

----

Total $7.00

Staple Foods for Two Weeks. (Cost in Cents.)

Stale whole rye and wheat bread 5 loaves .40

Roman meal 1 package .15

Cream of wheat 1 package .20

Rice 6 pounds .25

Potatoes 4 pounds .20

Raw tomatoes 3 pounds .10

Bacon ¹⁄₂ pound .15

Green dried peas 2 pounds .10

Cow beans 2 pounds .10

Lentils 2 pounds .10

Corn meal 4 pounds .10

Salt 1 bag .05

Vinegar 1 pint .05

Lemon ¹⁄₂ dozen .10

Cotton seed oil 1 quart .25

Olive Oil 1 bottle .25

Apples 6 pounds .25

Rolled rye 1 package .15

Rolled wheat 1 package .10

Corn starch 1 package .10

Butter 1 pound .20

Eggs 2 dozen .45

Peanut butter 1 jar .25

Baking powder 1 can .15

Radishes 2 bunches .05

Green onions 2 bunches .05

Walnuts 2 pounds .25

Lettuce 3 heads .05

Celery 1 bunch .05

Carrots 2 bunches .05

----

$4.70

A few staple foods, such as coffee, bran and a few cereals, are

supposed to be left over from the last two weeks.

Use peanut butter in place of butter.

SATURDAY.

=Breakfast.=--Green onions and radishes with bread and butter.

=Dinner.=--Tomato salad and lettuce. Creamed horse beans with parsley.

Bread.

=Supper.=--Rice and tomato soup. Celery.

Cost of additional foods for Saturday: None.

SUNDAY.

=Breakfast.=--Mashed carrots. Lettuce salad and horse beans.

=Dinner.=--Apple and lettuce salad. Nuts (4 to 8 per person).

=Supper.=--Lemon pie with black malt coffee.

Cost of additional foods for Sunday: None.

MONDAY.

=Breakfast.=--Cream of wheat with butter.

=Dinner.=--Lamb or beef stew with dumplings. Celery.

=Supper.=--Green pea soup with fried bread or left-over dumplings.

Cost of additional foods for Monday: Meat 10 cents,--total 10 cents.

REMARKS: Prepare enough pea soup for the next day.

TUESDAY.

=Breakfast.=--Fruit salad of apricots, peaches or plums, and lettuce

with rolled raw wheat or rye.

=Dinner.=--Pea roast or steamed bread pudding with tomato sauce. Celery.

=Supper.=--Fresh berries and toast with milk.

Cost of additional foods for Tuesday: Fruit 5 cents, lettuce 5 cents,

celery 5 cents, berries 10 cents, milk 10 cents,--total 35 cents.

WEDNESDAY.

=Breakfast.=--Roman meal cakes with lettuce and syrup dressing.

=Dinner.=--Buttermilk soup with rice and raisins. Nuts (4 to 6 per

person).

=Supper.=--Egg toast and lettuce with fruit sauce.

Cost of additional foods for Wednesday: Raisins 5 cents, buttermilk 5

cents,--total 10 cents.

THURSDAY.

=Breakfast.=--Water or muskmelon. Raw rolled rye mixed with chopped

apples and lettuce.

=Dinner.=--Cherries and unleavened pancakes with syrup dressing.

=Supper.=--Green grapes and black bread with cream cheese.

Cost of additional foods for Thursday: Melon 10 cents, cherries 10

cents, grapes 5 cents, cheese 10 cents--total 35 cents.

REMARKS: Leave one-half of the cream cheese for Saturday.

FRIDAY.

=Breakfast.=--Rolled rye and wheat porridge with hot milk and raw

cucumbers.

=Dinner.=--Cucumber salad. Green peas with dumplings and creamed fish.

=Supper.=--Bread soup (with buttermilk).

Cost of additional foods for Friday: Fresh milk 10 cents, buttermilk 10

cents, peas 5 cents, cucumbers 5 cents, fish 10 cents,--total 40 cents.

Total expenditure for the week $1.30

SATURDAY.

=Breakfast.=--Stale bread with cream cheese and left-over raw greens.

=Dinner.=--Meat croquettes (of soup meat) with creamed beets and bread.

=Supper.=--Rice and tomato soup with soup stock. Celery.

Cost of additional foods for Saturday: Soup bone 5 cents, tomatoes 10

cents, beets 5 cents, celery 5 cents,--total 25 cents.

SUNDAY.

=Breakfast.=--Salad of chopped apples and celery with mayonnaise

dressing and raw rolled wheat or rye.

=Dinner.=--Cherry-or currant-or apple-rice. Nuts.

=Supper.=--Tomato salad and egg toast.

Cost of additional foods for Sunday: Fruit 5 cents,--total 5 cents.

MONDAY.

=Breakfast.=--Corn meal mush with hot milk.

=Dinner.=--Tomato salad. Stewed lentils with creamed onions.

=Supper.=--Lentil and tomato soup with toast or bread.

Cost of additional foods for Monday: Milk 10 cents,--total 10 cents.

REMARKS: Dilute the left-over lentils and tomatoes with water, add

onions. Cook for 20 minutes, run through a colander, mix with flour and

fat, add hot milk.

TUESDAY.

=Breakfast.=--Creamed potatoes with frankfurters and parsley.

=Dinner.=--Cherries and corn meal pudding with lemon sauce.

=Supper.=--Milk soup of rice with black crusts.

Cost of additional foods for Tuesday: Cherries 5 cents, frankfurters 5

cents, skim-milk 5 cents,--total 15 cents.

REMARKS: Use left-over corn meal for pudding; add 4 to 5 eggs.

WEDNESDAY.

=Breakfast.=--Raw cabbage salad with mayonnaise dressing and bread with

butter.

=Dinner.=--Meat stew with dumplings and lettuce salad.

=Supper.=--Bran muffins and tomato puree. Boiled skim-milk.

Cost of additional foods for Wednesday: Meat 10 cents, lettuce 5 cents,

cabbage 5 cents,--total 20 cents.

THURSDAY.

=Breakfast.=--Cream of wheat gems and lettuce with syrup dressing.

=Dinner.=--Mixed boiled dinner of string beans, potatoes and pears.

Cornbread.

=Supper.=--Corn starch pudding with boiled hot or cold milk and black

crusts.

Cost of additional foods for Thursday: Beans 5 cents, milk 10 cents,

pears 5 cents,--total 20 cents.

FRIDAY.

=Breakfast.=--Rolled rye porridge with butter and syrup.

=Dinner.=--Bread dumplings or fritters with pea puree or stewed pears.

=Supper.=--Creamed cabbage with frankfurter and bread.

Cost of additional foods for Friday: Frankfurter 5 cents,--total 5

cents.

Expenditure for staple foods $4.70

Total Expenditure for first week 1.30

Total Expenditure for second week 1.00

----

Total $7.00

HOW TO FEED A FAMILY OF FIVE ON $5.00 PER

WEEK OR 14 CENTS PER PERSON PER DAY

DURING SPRING AND SUMMER.

Buy about the same staple foods as suggested for the foregoing menus.

Use less bread and cooked porridge or mushes. Buy more starchy fruits,

such as bananas, stone fruits, melons and raw vegetables; combine them

with toasted bread or raw cereal flakes. For those who eat two meals

per day and have a late breakfast, it is better to combine fruits

with nuts for breakfast in place of cereals. Use rich milk or cream

with fruits for supper in place of those foods suggested in menus for

supper. For other combinations study menus.

SUGGESTIVE MENUS DURING THANKSGIVING WEEK.

WEDNESDAY.

=Breakfast.=--Fried sweet potatoes with fried bacon and apple sauce.

=Dinner.=--Stuffed turkey neck with cranberry sauce.

=Supper.=--Tomato soup with fried bread.

THANKSGIVING.

=Breakfast.=--Creamed onions with bread and butter.

=Dinner.=--String bean salad with French dressing. Turkey with apple

dressing, celery, cranberry compote. Plum pudding with sauce. Black

coffee.

=Supper.=--Apple pie with black coffee.

FRIDAY.

=Breakfast.=--A fast or some fruit juice.

=Dinner.=--Plain water rice with turkey gravy.

=Supper.=--Green pea soup with fried bread.

SATURDAY.

=Breakfast.=--Roman meal cakes with cranberry sauce.

=Dinner.=--Brown flour soup from turkey bones. Left-over plum pudding.

=Supper.=--String bean salad. Baked squash with fried bacon.

REMARKS: Cut the turkey into pieces and preserve in gravy.

SUNDAY.

=Breakfast.=--Apple salad with lettuce and mayonnaise dressing. Bread.

=Dinner.=--Green pea soup. Mince pie and cheese.

=Supper.=--Fruit cake with coffee.

MONDAY.

=Breakfast.=--Codfish cakes with apple-or tomato-rice.

=Dinner.=--Boiled onions. Turkey with steamed potatoes and gravy.

Celery.

=Supper.=--Squash or pumpkin pie with black coffee.

TUESDAY.

=Breakfast.=--Buckwheat groats with hot cream.

=Dinner.=--Turkey hash or salad with tomatoes and lettuce.

=Supper.=--Huckleberry soup with sago or dumplings.

RECIPES FOR MIXED BOILED DINNERS.

They are much appreciated in many foreign countries by people of

moderate means. The housekeeper who does her own work can save much

time by introducing a few of these menus at her table. The preparation

of foods in this manner requires less water, it is more of a steaming

process, and fewer dishes and utensils are needed.

Dishwashing becomes a burden in many a large household and the

intelligent homekeeper studies economy in all directions.

I ask in advance that you try the recipes; lay aside prejudice against

some of the good old-fashioned dishes, to which you are not accustomed,

and stop wasting your time over new and fashionable recipes that ruin

your health. Simplicity and knowledge are a great help for a low purse.

I.

Lima Beans with Carrots and Potatoes.

Soak one pound of lima beans in rain or soft water over night, cook

for half an hour, add salt, and then add five good sized carrots cut

to the size of the beans. Cook both for half an hour, then add four or

five potatoes and cook all together until done. Thicken the broth with

corn starch, add chopped parsley and butter. A tablespoon of vinegar

and sugar may be added to the sauce if the flavor is desired. The

carrots may be cooked by themselves; when done, add the water to the

beans and potatoes, pour a little diluted vinegar over the carrots,

let stand 20 minutes, drain off the vinegar and add the carrots to the

beans and potatoes. This is preferable for people who dislike the sweet

taste of the carrots. Serve with pork, bacon, frankfurters or without

meat. Bread is not needed at this meal, as potatoes and carrots furnish

sufficient carbohydrates. If bread is desired, it should be eaten in

place of dessert with a little unsweetened black coffee or malt coffee.

II.

Small White or Brown Beans with Carrots and Potatoes.

Prepare the same as the foregoing. The time for cooking beans depends

on the quality. The carrots should not be added until the beans are

nearly done.

III.

Dried Green Peas with Carrots and Pork.

Prepare the same as the foregoing. Young green peas or string beans may

be used in place of dried ones. The latter are excellent during the

summer in combination, with salted pickled herring or creamed chipped

beef.

IV.

Green Dried Peas with Dumplings.

See recipe for bread or flour dumplings. Cook the dumplings in salted

water and serve with the peas in place of meat or prepare a pea soup

and boil the dumplings in the soup. This makes a perfect meal for

dinner.

Use one-fourth to one-half a cup of dried peas per person, according to

size and age of the individual. Green fresh peas may be substituted in

the summer. Fried bacon is a good addition.

V.

Dumplings with Potatoes and Prunes.

Steam the potatoes. Prepare some nutritious dumplings from flour or

bread with eggs. Heat some butter, bacon fat or oil, add finely chopped

onions, fry until brown, remove from the fire and add two tablespoons

of syrup and some lemon juice or vinegar. Pour the potatoes and

dumplings on a dish, mix with stewed cold or warm prunes, pour the

syrup sauce over it and serve. Serve with lettuce. The syrup sauce can

be thickened with flour and strengthened with the water in which the

dumplings have been cooked; the prune juice can be added in place of

the syrup. Serve with fried bacon. Good during the summer.

VI.

Potatoes, Macaroni and Prunes.

Cook the macaroni until very tender, drain off the water, combine and

serve in same manner as the foregoing.

VII.

Fried Dumplings.

Cut left-over dumplings into thin slices, fry in hot fat or butter

until brown. Flavor with onions if desired.

PART FOUR

CHAPTER I.

DISEASE.

Disease is that condition of the body where there is any departure from

the normal, in function, or structure. It may be local or general, and

may tend to recovery, death or life-long suffering.

Many so-called forms of dyspepsia are brought about by improper eating,

or by eating when not hungry or when tired. In such cases, a regulated

life and the right selection, combination and preparation of foods is

the only means to correct it.

ULCERATION OF STOMACH AND INTESTINE.

Causes: After effects from acute diseases, worry, envy, excesses of

eating or drinking, bony displacements, anemia and overwork. The

patient should consult a physician at once. If certain areas of the

glandular structure of stomach or intestine have been destroyed once,

the normal structure cannot be restored; but with good care and proper

dietetic measures great improvement can take place. Excess of starchy

foods is always harmful. Particles of food not well masticated can

cause much disturbance. The presence of fats in large amounts or

wrongly combined with other foods will also retard digestion; they

cause the pyloric orifice to contract more, and leave the food contents

in the stomach for a long time, and in this way cause fermentation and

putrefaction.

Dyspepsia and indigestion are the beginnings of a disordered metabolism

and if neglected the results are: Nervous prostration, insanity,

consumption, pelvic disorders, difficult child-birth, weak offspring,

different forms of tumors and cancers and a multitude of fashionable

and epidemic diseases.

CONSTIPATION.

The recognized rule is that the bowels should be evacuated once per

day. Nevertheless, there are a number of people whose bowels act only

every second or third day, and whose health is not impaired thereby.

Healthy people who live on natural foods, such as raw fruits, nuts and

grains, or on simple cooked foods with a moderate amount of meat, as

a rule will not find it necessary to resort to artificial means for

evacuation of the bowels.

People, whose diet consists mainly of meats, cooked vegetables and

potatoes mixed with fermentable substances, or those who mix meat with

milk and sweets or soft puddings will find it absolutely necessary

to have a daily evacuation of the bowels, in order to retain perfect

health.

CHRONIC CONSTIPATION.

Different habits of diet have a great effect upon evacuations. People

who suffer from chronic constipation without any particular ailment

or disease may often be greatly benefited by adding a greater amount

of fruits or vegetables to their diet. Others find it necessary to

discard cooked fruits for a while and take oily substances. Some people

are constipated from insufficient protein elements in their food. The

original cause may have been mechanical obstruction. Morbid anatomy

and morbid physiology go hand in hand. Therefore, if proper hygiene

and diet does not correct the condition, the patient should consult a

physician for special treatment.

MALARIA.

Malaria is a germ disease, but like many other germ diseases, the

primary cause is lowered resistance, caused by poisoned air and

adulterated food stuffs. Protection against adulterated food stuffs

depends upon enforcement of pure-food laws, and the training of every

housekeeper in the art of domestic science. Impure milk, whether

poisoned by the milkmen or handled carelessly by the housekeeper,

cannot be turned into good blood. The same is true of other food stuffs.

Dry, pure air is absolutely necessary for the patient who suffers with

malaria. Dwelling places near which are stagnant pools, rain barrels,

marsh land or stores where decayed fruits and vegetables are housed,

are dangerous to people who are afflicted with malaria or any other

germ disease. Mosquitoes are held responsible for both malaria and

yellow fever. They breed in warm weather, wherever stagnant water is

found. To prevent a disease that is spread by animal or vegetable

parasites we must direct our effort against the breeding places of

these disease carriers. Coal oil, poured upon the surface of stagnant

water on streets, or near our homes, is a great help in preventing

the multiplication of mosquitoes. Screens on dwelling houses, dry

basements, plenty of sunshine in the home and the prevention of

accumulation of vegetable refuse can do much toward protection from

these parasites.

People who are afflicted with partial congestion of the portal

circulation have stagnant and poisoned blood, and are more liable to

contract malaria than those whose liver is in good working order. Many

people are under the impression that they have liver trouble if they

put more work upon this organ than it is able to do. Overtaxing of any

part of the body will finally result in congestion and disease.

If mechanical obstructions are responsible for sluggish conditions of

the liver, they should be remedied by anatomical and physiological

adjustment. Deep breathing is of the greatest importance in all

diseases affecting the abdominal organs. Fresh air at night is as

important as during the day. During rainy weather have a fire going

during the night in order to keep the air dry. Protect the body with

warmer clothing after sunset, and wear light woolen underwear if

necessary to avoid chills during sleep.

The diet should be light and nutritious. Avoid all rich condiments,

spices, soft puddings containing milk and eggs, yeast breads and cakes.

Some cases should avoid milk, cheese, shell-fish and other foods rich

in protein.

THE FOLLOWING SUGGESTIONS MAY BE HELPFUL

TO INVALIDS WHO SUFFER FROM CHRONIC

AFFECTIONS OF THE LIVER AND

INTESTINAL INDIGESTION.

1. Spend at least four hours per day out of doors.

2. Take short walks before and after dinner and before and after

supper. Take deep breathing exercises by open windows before

breakfast, and exercise the lower limbs while in bed.

3. Have breakfast at 9 a. m. and supper between 4 and 5 p. m.

4. Never work or eat when the hands and feet are cold.

5. Relax and breathe deeply with face down for 20 minutes, three times

per day before meals.

6. During damp or rainy weather rest more, eat more greens, citrus

fruits and fatty foods, and little or none of those foods which are

rich in protein, such as cheese, whites of eggs, lean meats, nuts,

beans, canned corn and milk foods, and select protein foods for the

noon meal in the form of green pea or lentil soup, with or without

tomatoes, or fat cold pork, fish or bacon in combination with apples,

mashed beets, carrots or yellow turnips with lemon, hard yolks of eggs

and fried bacon. Rice with tomato sauce and cold fat meat is also

good. Black stale bread is best.

7. For breakfast use fats in the form of mayonnaise dressing with raw

apples and tomatoes and plenty of onions, also fat meat if desired,

and corn meal mush with eggs and cranberry sauce and celery; or the

above mentioned green leaf vegetables. Celery roots, raw or cooked,

with lemon and toasted bread and butter or fried bacon is also

good. Use raw carrots, cranberries and beets with greens and French

dressing. Raw cabbage is also good.

8. For supper select your food according to your appetite. If you are

warm, active and energetic, take some raw fresh milk with zwieback

and tomato or cranberry juice, or suck the juice of one-half or

one-fourth of a lemon or grapefruit with it, white and yellow skin and

all, expectorate the residue. Bran tea, barley or oatmeal water with

one-fourth sterilized cream is good. If you are cold and chilly eat

a plate of warm soup made of tomatoes or plums, huckleberries, string

beans or asparagus (treated with lemon), or potato soup, or eat green

cooked leaf vegetables with lemon and fried bacon, toasted or puffed

wheat, and butter.

9. During the dry, frosty season, when the sun is bright during the

middle of the day, eat a moderate amount of those foods forbidden

under No. 6, combine them rightly, and take walks in the sunshine

after dinner.

10. Mornings and evenings eat about the same foods as suggested in the

foregoing.

11. Dress the body according to the changes of temperature.

12. Avoid over-heated rooms, and stay in bed until the sun rises, if

necessary.

13. Keep the bowels in good order by enemas.

14. Black malt coffee prepared with a few whole or crushed coffee

beans is of medicinal value if taken in small quantities after meals,

especially after the noon meal; it acts as a tonic to the liver. Raw

cranberries may be substituted if desired.

The above mentioned suggestions are for extreme cases of liver

degeneration. They also apply to many chronic, so-called incurable

diseases where the protein and starches of the diet should be limited

in quantity to the minimum, compatible with the requirements of the

individual.

There are cases of liver trouble where there is no interference with

the glycogenic and oxidizing action of the liver, and where an

entirely different diet is required. Therefore, no patient should

attempt to treat a disease by a book, without having his case diagnosed

by a physician and receiving advice as to the special diet required.

TUBERCULOSIS.

It is one of the most fatal diseases that affects men and animals.

It is due to a germ called the bacillus of tuberculosis. This germ,

however, is not the primary cause for the development of the disease.

Wrong environment, unclean air and food are the causes that multiply

these germs. Hereditary weaknesses play an important part, but the

disease itself is never inherited. Lowered vitality, infection through

milk and meat, and careless spitting are in a large measure responsible.

Children of parents who suffer from tuberculosis may grow up into

healthy and strong individuals, if the proper conditions are furnished.

Tendencies to disease are universally manifest in the weaker

structures, and this weaker resisting power is the exact measure of the

power inherent in heredity.

Tuberculosis may affect the lungs or manifest itself in different parts

of the body, and is known under the following names: Potts disease or

curvature of the spine; hip joint disease, when it affects the hip

joint; white swelling or knee joint disease; ankle joint disease; lupus

or skin disease; scrofula, when it affects the glands of the neck;

tuberculous ulceration, when it affects the inside of the intestine;

tuberculous peritonitis, when it affects the outside of the intestine;

and consumption, when the lungs are involved.

PREVENTION OF TUBERCULOSIS.

The House We Live In.

Sunlight is the best known disinfectant. The direct rays of the sun

destroy tubercular germs and the majority of other micro-organisms.

Plants cannot grow without sunshine. Human beings cannot enjoy health

in dark dwelling places, without sunlight. The houses we live in should

contain a large number of windows and glass doors, so as to permit all

rooms to be permeated with sunlight. It is a pity that modern houses,

with all their conveniences and sanitary arrangements, have so little

provision for proper sterilization by sunlight.

Many new modern houses are provided with a lot of unnecessary closet

room, pantries and double stairways, halls and other accessories, which

shut up impure air and prevent proper ventilation. Instead of living

in large, luxurious houses, our health and comfort could be greatly

improved by the investment of more space in artistically constructed

gardens. Smaller houses, long and narrow in form, or wide and short,

according to the location and size of the lot, could be daily

disinfected and sterilized from cellar to attic by the rays of the

glorious sun. A building of this kind may consist of two, four, eight,

ten or more rooms, with one or three floors, and can offer comfort for

one family, or be divided into apartments or flats. A house should be

built on porous ground.

A lower floor, with parlor and spare bedrooms, is more easily

ventilated and kept clean than a high basement with poor flooring, and

no provision for proper airing or the admission of sunlight.

The mother of a family who has to do her own work in a two-story house

could save much time and strength by having her kitchen and dining

room on the upper floor, with hall and stairway and glass door in the

center of the house, which would enable her to attend to the door from

above. A house so constructed could easily be provided with porches

for sleeping, and a place for the children to play during the morning

hours, and in this way relieve the mother of many unnecessary steps.

Large, beautiful gardens call for work which is mixed with brains,

while large houses with fashionable accessories call for slavery and

compel one woman to become the servant of another woman.

All human beings are born with a pair of arms, which by gradual

development enable them to care for their bodies in matters of feeding,

dressing, hygiene and comforts. Assistants in the home are required for

the child, the sick and the helpless.

Modern inventions relieve us partly of house-cleaning and laundry work,

and modern methods of simple feeding and luxurious airing will relieve

us from solving the servant problem and prevent diseases that are

created by wrong living.

TREATMENT OF TUBERCULOSIS.

Clinical experience with hygiene and diet have proved that they are the

most important factors in the treatment of disease.

A certain class of patients who are in the early stages of this disease

may be benefited by a liberal diet, but the larger percentage of

sufferers really have indigestion and can only gain benefit by cutting

down their diet and by living upon plain, non-stimulating food. The

amount of carbo-hydrate foods should be decreased and the amount of

fats increased. Olive oil in combination with raw vegetables, acid

fruits and raw eggs and fat meats should be given daily. They are best

taken for breakfast. The heavier protein foods should be eaten at

the noon meal in combination with a small amount of cereals and raw

greens. The evening meal should consist of broths with egg, cooked

green vegetables, toast and bacon, or of milk foods. If extra milk is

required it should be given with a keen appetite. Food eaten without

relish cannot be properly oxidized and assimilated.

People who are compelled to work while sick should take some extra milk

between 10 and 12 a. m. and during the afternoon. Milk may be taken raw

or boiled, according to the individual requirements. The bowels should

be kept in order by enemas and laxative foods.

RICKETS.

This is a condition where there is interference with the nutrition of

the bones. The bones, like other parts of the body, are injured by lack

of nourishment; they become soft and yielding like wax, and are drawn

by the muscles into deformity. The animal matter which enters into the

composition of the skeleton is in great excess, and the earthy (or

mineral matter) is deficient in proportion. Causes for such conditions

are: Lack of lime and minerals in the food, before or after birth;

impure or inferior milk; fermenting foods; excess of starchy foods,

sweets and meats; insufficient greens, legumes and nut-foods in the

mother’s food, and overwork of the mother before or after birth of

the child; damp and impure air and unhealthy dwellings. The first

symptoms of this disease or a tendency to it can sometimes be detected

in a child during the first year by soft and flabby muscles, excess of

fat, difficulty and backwardness of learning to walk, and in cutting

teeth, extremely narrow chest, continual digestive disturbances with

constipation or greenish looking evacuations, and catarrh of the

bowels. Softening of the bones of the head is often present.

The prevention and treatment of this disease demands careful regulation

of the diet, sufficient sleep, pure air, dry, sunny dwellings, warm

baths, massage and salt rubs. If the child perspires much on the upper

part of the body during sleep, avoid feather pillows and keep the lower

limbs warm by artificial heat if necessary. Avoid pressure on the head

by placing a narrow pillow about two inches in width under the neck,

and no pillow under the head. Keep the child in the lying position as

much as possible. Do not carry it on the arm except when necessary, and

never force it to stand or walk against its own will.

The diet should consist of milk and cream with well cooked strained

pearl barley and steel cut oats or bran, a moderate amount of toast,

calf’s-foot jelly, eggs, strained legumes and fat meats. Raw greens,

fruits and nuts should be given as soon as the child is able to

digest them without difficulty. Always select the food in the right

combination and never allow excesses of any kind. The bowels must be

kept regular by enemas.

OBESITY.

Obesity is a constitutional disease, due to excess of food in general

or to excess of wrong food and interference with the nerve supply

controlling the oxidation processes.

Thousands of people who suffer from this “fat habit” could cure

themselves by proper attention to hygiene and diet. A normal individual

who lives right, thinks right and is engaged in useful work, does not

need to carry useless fat around with him.

Do not take the advice of a friend who promises relief with dangerous

drugs and salves, or excessive steam-baths and violent exercises. A

diet suitable in quality and quantity to the particular constitution,

useful activity, alternated with sufficient rest and recreation, and

plenty of sunlight and dry, fresh air, are the only means to bring

permanent results. A change of occupation is necessary at times. The

dry diet, consisting of the necessary amount of proteins, with a large

amount of raw greens or fruits and fats, and abstinence from tea and

coffee and foods which are rich in starch and sugar, will bring relief

to the majority of people who have a tendency to grow stout.

There are special conditions which require special treatment, such as

tonic baths, massage, sun-baths, osteopathic treatments and special

prescribed diets and exercises which cannot be discussed here.

CHAPTER II.

CARE AND FEEDING OF CONVALESCENTS.

Convalescence depends much upon the proper food. Fevers require

that the patient’s strength should be kept up. If the body has

been overfed on certain articles, these must be stopped, and those

elements which are needed must be administered in the form of food,

water, air and so on. The fever is nature’s method of throwing off

disease,--and if properly guided it does not become dangerous. A

physician should be sent for at once. The diet prescribed for the

patient and the directions in regard to quantity, temperature and

time of administration should be carried out in every detail, just

like other directions in regard to nursing. Many a patient has been

seriously injured or even killed through the administration of foods

which were forbidden by the doctor. At times there is a special desire

for a particular kind of food. It may be an indication that the

system requires it, and such craving should always be reported to the

doctor, and if possible the physician will suggest such a food or some

substitute which will answer the purpose.

The temperature of the food should be tested before serving. Blood warm

is generally the best. The tray should not be loaded with a variety

of foods. The patient should not be tempted with food unless forced

feeding is indicated.

If the tongue is coated, give a little water with lemon juice before

breakfast, especially if milk foods are to be eaten. If the appetite is

not keen, do not take milk foods for breakfast.

VOMITING.

If vomiting occurs or is continued for any length of time, it may be

checked by giving cold weak tea or black coffee at frequent intervals,

or a few drops of brandy in a tablespoonful of ice water. In many cases

it is better for the patient to have his breakfast in bed for some time

after recovery, especially if the exertion of dressing is tiresome or

the temperature of the room is unsuited to the patient’s condition. A

mild warm room is preferable to an overheated one.

DIET.

Diet for the sick may be classified as liquid, semi-liquid and solid

foods. A liquid diet is generally given only during acute illness or

after operations. The kind of food, as well as the amount and intervals

at which it should be given, are usually prescribed by the attending

physician. Therefore, only a few suggestions are given.

If nourishment by enema is necessary, predigested substances are

the best; peptonized milk and malt extracts or well prepared,

strained gruels of bran and oats, or of bran alone, to which one to

two teaspoonsful of brandy have been added. Black cereal coffee or

weak black coffee are often excellent where stimulation is desired.

The amount should be from one to three ounces at a time, and the

temperature should be luke warm. It must be injected very slowly.

If the patient is of a nervous temperament, or suffers from

irritability of the stomach, he should have as little animal food as

possible, especially for breakfast. As a rule a well prepared water

gruel satisfies the demands of the body until the noon hour. It acts

as a sedative and rests the whole body, and in this way more nervous

energy can be expended for digestion at the noon meal.

There are some exceptions; for example, if a patient has had a restless

night and is exhausted, he may have a cupful of freshly prepared whey

or bran-tea with milk or cream before his breakfast. As a rule such

conditions should not appear during convalescence, and may be prevented

by intelligent nursing and avoidance of unnecessary company.

The greatest care should be taken not to allow a patient to eat rapidly

or to take large quantities at one time, and also to avoid foods which

produce fermentation.

SUGGESTIVE MENUS.

1. Breakfast.

A cup of whey with or without lemon, and albumen water.

10 to 11 A. M.

Five to ten ounces of milk, diluted with gruel or tea.

Dinner.

Gelatine prepared from barley, rice, bran or legumes and a little

zwieback.

3 to 4 P. M.

Cocoa or milk (5 to 10 ounces) with zwieback.

Supper.

Malt coffee with hot cream and milk-sugar and zwieback.

If food is required at 10 p. m. or during the night, whey, blackberry

juice, broth, apple water, orange juice, egg-wine, tea, coffee or

lemonade may be given if allowed.

2. Breakfast.

Water gruel prepared from barley or bran, rye or steel cut oats, cream

of wheat or rice. Malt coffee with triscuit.

10 to 11 A. M.

Broth with the yolk of an egg or fresh milk with crackers or crusts.

Dinner.

Gelatine of wheat or toast with sterilized cream and zwieback or

ryenuts.

3 to 4 P. M.

Milk, coffee, cocoa or eggnog with zwieback or crackers.

Supper.

Chicken or clam broth with one or two tablespoonsful of cream, ryenuts

or zwieback.

Allow the patient to return to simple solid foods gradually. If he

tires easily of one thing, as much variety as possible should be

introduced into the diet, but as a rule no more than three or four

articles should be served at one meal.

3. Breakfast.

Onion gruel, bread gruel, codfish gruel or cornmeal gruel.

10 to 11 A. M.

Milk or barley water with cream and toast.

Dinner.

Toast with poached egg. Asparagus with lemon or cream dressing.

3 to 4 P. M.

Malt coffee, black or with cream, zwieback or unleavened biscuits with

butter.

Supper.

Strained pea soup or cream of tomato soup with zwieback or raw celery.

4. Breakfast.

Bread soup prepared with prunes or imported root beer. (Excellent for

constipation.)

10 to 11 A. M.

Milk or veal broth with the yolk of an egg, and crusts or zwieback.

Dinner.

Puree of dried green peas, beachnut bacon, zwieback, raw celery.

3 to 4 P. M.

Cold water or malt coffee.

Supper.

Beer or wine gruel or boiled custard with zwieback.

5. Breakfast.

Gruel of Cook’s flaked rice or shredded wheat with butter, or hot

sterilized cream.

10 to 11 A. M.

Whey or broth.

Dinner.

Spinach on toast, two eggs, beachnut bacon.

3 to 4 P. M.

Raw bran, oatmeal water, almond milk or hot or cold water.

Supper.

Sago gruel prepared with blackberries, apples or huckleberries

(strained), and zwieback with butter.

6. Breakfast.

Cereal gruel prepared with two-thirds water and one-third milk or

one-fifth cream.

10 to 11 A. M.

Water, whey or tea of beans, peas, lentils or bran.

Dinner.

A raw or baked apple with fish. Lettuce with mayonnaise dressing.

3 to 4 P. M.

Water, bran water or milk.

Supper.

Soup of carrots, peas or asparagus with toast.

7. Breakfast.

Cereal coffee, bran or legume tea, one slice of whole wheat toast, or

stale bread. One egg.

10 to 11 A. M.

Vegetable water or whey.

Dinner.

Green pea soup with raw celery. Raw oysters and crackers with butter.

3 to 4 P. M.

Almond milk, bran water or cold or hot water.

Supper.

Baked apple with sterilized cream. Cream of celery soup with toast.

8. Breakfast.

Milk or water gruel with crusts.

Dinner.

Apple salad and lettuce with sweet breads. Orange juice.

Supper.

Cream of tomato soup or clam broth with toast and raw celery.

9. Breakfast.

Melon. Codfish cakes, raw apples or ambrosia.

Dinner.

Pea or lentil soup. Squab on toast with tomato or apple salad and

lettuce.

Supper.

Cream toast or fruit soup or whey soup.

10. Breakfast.

Lettuce or watercress or celery with or without dressing. Baked

potatoes, one or two eggs and beachnut bacon.

Dinner.

Broth with egg. Cream cheese with apple salad, black toast, olives.

Supper.

String beans, creamed chipped beef, crackers or triscuit.

11. Breakfast.

Green grapes, banana salad with lettuce and French dressing.

Dinner.

Three ounces of strained tomato juice, young peas with bacon or white

fish, triscuit with butter and black cereal coffee.

Supper.

Sliced pineapple with gelatine and cream. Black toast.

12. Breakfast.

Gluten gruel, cream of wheat, or whey gruel.

Dinner.

Beefsteak with egg and spinach. Toast with butter.

Supper.

Milk or fruit soup or green cooked vegetables with bacon.

13. Breakfast.

Asparagus with French or cream dressing, chipped beef or boiled codfish

with one or two tablespoonsful of raw wheat or rye flakes.

Dinner.

Strained tomato juice with buttered toast, or a piece of cucumber. Lamb

chops with sprouts and the yolk of an egg.

Supper.

Cook’s flaked rice gruel with cream or butter and the yolk of an egg.

14. Breakfast.

Lettuce, creamed potatoes with parsley and boiled ham.

Dinner.

Tomato and lettuce salad with dressing. Scrambled eggs with string

beans and bacon.

Supper.

Baked apples in gelatine with cold sterilized cream and unsweetened

graham crackers.

15. Breakfast.

Fruit salad of peaches or apricots with almond cream and grapenuts or

ryenuts.

Dinner.

Boiled beef or chicken with mushroom sauce and rice.

Supper.

Pea soup with buttered toast. Raw celery.

16. Breakfast.

Lettuce, egg toast with cranberry or apricot sauce.

Dinner.

Tomato soup. Lima beans with the yolk of an egg and lemon. Raw celery

and parsley.

Supper.

Green grapes and black toast with butter or fruit pudding with

sterilized hot or cold cream.

ADDITIONAL MENUS.

I.--Light Rice with Egg and Soda Crackers--233 Calories.

Wash two tablespoonsful of rice, boil rapidly in one pint of water with

a little salt until the grains burst. Then boil slowly in the oven or

on the stove (uncovered) until the rice is dry. Remove from the fire

and add one teaspoonful of butter, the yolk of one egg and a few drops

of lemon juice. Serve plain with two soda crackers or one small round

zwieback.

Calories.

Rice 2 tablespoons 100

Yolk of egg 1 48

Butter 1 teaspoon 35

Crackers 2 50

----

233

II.--Light Rice with Egg and Cranberry Sauce--263 Calories.

Prepare the same as No. I. Pour two tablespoonsful of cranberry sauce

over the rice.

Cranberry Sauce, Sterilized--190 Calories.

Put one cup of cranberries into a pint jar, add two and one-half

tablespoonsful of sugar and sufficient water to fill the jar; screw

tight and cook in a water bath for 40 minutes or longer. Let cool and

run through a colander.

III.--A Large Glass of Mixed Milk and Cream with Cranberry or Tomato

Toast--525 Calories.

Heat two small round or one long zwieback and soften with two

tablespoonsful of tomato or cranberry sauce. Serve on a plate and drink

the milk with it.

Calories.

Milk 8 ounces 165

Cream 4 ounces 230

Zwieback 2 small 100

Fruit Juice 2 tablespoons 30

----

525

IV.--Cream Toast of Whole Wheat Bread or Shredded Wheat--390 Calories.

Dissolve one tablespoonful of milk sugar in one-half or three-fourths

cup of boiling water and pour over one slice of whole wheat bread or

biscuit. Let stand a minute, then add four ounces of hot cream, and

serve.

Calories.

Cream 4 ounces 230

Biscuit 1 ounce 100

Milk Sugar 1 tablespoon 60

----

390

V.--Cornmeal with Egg and Cranberry Sauce--271 Calories.

Cook three tablespoonsful of cornmeal in one pint of water with a

little salt, for 30 or 40 minutes.

Remove from the fire. Then add one teaspoonful of butter, the yolk of

one egg and a few drops of lemon. Pour on a soup plate and serve with

two tablespoonsful of cranberry sauce and one soda cracker or two black

crusts.

Calories.

Cornmeal 3 tablespoons 108

Yolk of egg 1 48

Butter 1 teaspoon 35

Crackers or Crusts 2 50

Cranberry Sauce 2 tablespoons 30

----

271

VI.--Apple Soup No. 1, with Two Black Crusts--440 Calories.

Heat a tablespoonful of olive oil and one of butter, mix with a

tablespoonful of white flour, gradually add one pint of boiling water

and stir.

When done, wash and grate one red Oregon apple with the skin. Add the

grated apple to the soup, also a pinch of salt, a teaspoonful of sugar

and a stick of cinnamon. Let all boil for about 10 minutes. Remove from

the fire, add another teaspoonful of butter and a few drops of lemon;

mix well, pour on a soup plate and serve with two crusts.

If the stomach is very delicate, the soup must be strained.

Calories.

Apple 1 large 100

Flour 1 tablespoon 30

Olive Oil 1 tablespoon 100

Butter 1 tablespoon 105

Butter 1 teaspoon 35

Sugar 1 teaspoon 20

Crusts 2 50

----

440

VII.--Apple Soup No. 2, with Black Crusts--535 Calories.

Prepare as the foregoing. Add one-half cup of hot cream before serving;

mix well. Omit the extra teaspoonful of butter, oil and lemon.

VIII.--Apple Soup No. 3, with Black Crust--488 Calories.

Prepare as No. 1. When done, dilute the yolk of one egg with a

tablespoonful of water on a soup plate, stir well and gradually add to

the soup, also add a teaspoonful of butter and a few drops of lemon.

IX.--Apple Soup No. 4, with Black Crusts--515 Calories.

Prepare as No. 2, omitting the sugar. This is good for diabetic

patients.

X.--Apple Soup No. 5, with Black Crusts--468 Calories.

Prepare as No. 3, omitting the sugar. This is also good for diabetic

patients.

XI.--Veal Soup with Sago. Zwieback with Butter--478 Calories.

Wash and soak three tablespoonsful of sago in one-half a cup of cold

or warm water for several hours. Then boil it in one cup of water with

a little salt. When the sago becomes too thick, add one cup of veal

stock. Let it all boil together until the sago is done. Then remove

from the fire, add a teaspoonful of butter and combine with the yolk of

egg as directed for Apple Soup No. 2; also add a few drops of lemon. If

flavoring is desired, boil a finely cut carrot and some parsley in the

water before the sago is added. Remove the vegetables before serving.

Celery is also good for flavoring. Onion does not combine well with

sago. A great variety of vegetables in soup is not good for patients.

Use different ones each time, and the patient will relish it better.

Calories.

Sago 3 tablespoons 90

Broth 1 cup 100

Butter 1 teaspoon 35

Yolk of egg 1 48

Zwieback 2 small 100

Butter 1 tablespoonful 105

----

478

XII.--Veal Soup with Cream. Crusts or Zwieback--453 Calories.

Prepare like the foregoing, omitting the lemon, butter and egg, and

using three ounces of hot cream.

XIII.--Veal Soup with Green Peas and Zwieback.

Soak one-fourth of a cup of dry green peas in soft water over night.

Boil them in about one pint of water until tender. Then add one cup

of veal stock and more water if the peas are dry. Let all boil for

one-half an hour longer, then strain.

If the soup is for very young children or invalids, do not press much

of the pulp through. Put one zwieback on a soup plate, pour some of the

soup over it, then add one or two ounces of hot cream and serve.

The broth may be mixed with the cream and served in a cup, and the

zwieback eaten with it.

XIV.--Cream of Celery Soup No. 1--293 Calories.

Wash the celery stalks, scrape and cut into one-inch pieces. Boil in a

very little water, with a pinch of salt. When tender, put the celery

into one cup and the water into another cup. Squeeze the juice of

one-half lemon on the celery stalks and let stand for 10 or 15 minutes.

Heat a tablespoonful of butter and mix with a tablespoonful of mixed

flour, and add the hot celery water. If there is not sufficient fluid,

add more boiling water. When done, remove from the fire, add another

teaspoonful of butter, then add the celery; mix well.

If the lemon makes it too sour, pour some boiling water over the

celery, and let it drain through a colander. When ready to serve,

combine the soup with the yolk of an egg, as directed in Apple Soup No.

3.

If vegetables cause fermentation, they are less liable to do so if

treated with acids as directed above.

Calories.

Celery 3 stalks 25

Butter 1 tablespoonful 100

Mixed Flour 1 tablespoonful 35

Yolk of Egg 1 48

Butter 1 teaspoon 85

----

293

XV.--Cream of Celery Soup No. 2--343 Calories.

Prepare and finish like the foregoing. Add one-half cup of beef, mutton

or veal broth in place of hot water.

XVI.--Cream of Celery Soup No. 3, with Two Black Crusts. 436 Calories.

Prepare like No. 1, omitting lemon, egg and extra butter, and using

three ounces of hot cream instead.

XVII.--Cream of Celery Soup No. 4, with Two Black Crusts.

Cook the celery as directed in No. 1. Add two teaspoonsful of

cornstarch with water, and three ounces of hot cream.

XVIII.--Cream of Asparagus Soup with Black Crusts.

Prepare in the same manner as cream of celery soup, in four different

ways.

XIX.--String Bean Soup, with or without Zwieback.

Select young, tender string beans, wash, trim and shred fine or break

into one-half inch pieces. Cook in a very little water. Finish like

Cream of Celery Soup, with or without lemon, egg or cream.

Add plenty of chopped parsley just before removing from the fire. This

soup is very purifying to the liver and intestines, but should not be

given to fever patients.

XX.--Cream of Cauliflower Soup with Black Crusts.

Prepare the same as Cream of Celery Soup. The use of lemon is important

for people who suffer with gas and flatulent dyspepsia.

XXI.--Whey Gruel No. 1, with Zwieback.

Heat one and one-half cupsful of sweet or slightly sour whey to the

boiling point. Melt a tablespoonful of butter, mix with a tablespoonful

of mixed flour and add the hot whey gradually. Boil a few minutes.

Remove from the fire, add the yolk of an egg and a few drops of lemon

juice. If sour whey is used, add a tablespoonful of cane-sugar while

it boils, or mix the gruel with a few soaked or stewed prunes or with

dried currants. Add cream in place of egg and butter, if desired.

XXII.--Whey Gruel for Two Persons--503 Calories.

Wash one-fourth of a cupful or four tablespoonsful of sago several

times with cold and warm water until the water becomes clear, then soak

in one-half cup of cold or warm water for several hours over night.

Bring two cups of whey to a boil with the peeling of one-half a lemon

or a piece of cinnamon bark. Stir in the sago, let boil 20 minutes,

and add one-fourth teaspoonful of salt. Remove from the fire and add a

teaspoonful of butter, the yolk of an egg diluted with a tablespoonful

of cold water, and a few drops of lemon, or leave out the egg, butter

and lemon, and add three ounces of hot cream. Mix well, pour on soup

plates and serve with soda crackers or zwieback, or one-half of a raw

red Oregon apple. One tablespoonful of sugar may be added if allowed.

Sour whey may be used instead of sweet whey.

Calories.

Sago ¹⁄₄ cup 120

Whey 2 cups 200

Butter 1 teaspoon 35

Yolk of egg 1 48

Zwieback 2 100

----

503

XXIII.--Cornstarch Gruel with Whey.

Dissolve two tablespoonsful of cornstarch in a little cold water. Add

one cup of water to a pint of whey, heat and stir in the cornstarch

and boil 10 to 15 minutes. Finish the same as sago gruel. Rice flour,

arrowroot, white flour or mixed flour may be used instead.

TABLE OF COMMONLY USED FOODS, GIVING CALORIC VALUE.

Almonds, 10 large 100

Apples, 1 medium 92

Bacon, 1 pound 2260

Broth, 1 cup 100

Bananas, 1 large 100

Barley, 1 tablespoon, raw 90

Beans, dried, ¹⁄₂ cup, raw 300

Beefsteak, ¹⁄₄ pound (round) 160

Bran, 1 cup 220

Butter, 1 tablespoon 105

Blue Fish, 1 pound 400

Carrots, 1 large 50

Celery, 12 stalks 100

Codfish, 1 pound 400

Cornmeal, 1 tablespoon 36

Crackers, 1 Uneeda 25

Cheese, 1 pound American 1800

Cream, ¹⁄₂ cup from separator 230

Cucumbers, 1 large 40

Currants, 1 cup (dried) 700

Dates, 10 260

Eggs, 1 whole 60

Eggs, 1 yolk 48

Eggs, 1 white 12

Figs, 10 large white 600

Rice-flour, 1 tablespoon 55

Wheat-flour, 1 tablespoon 30

Mixed flour, 1 tablespoon 35

Cornstarch, 1 tablespoon 40

Gelatine, 1 tablespoon 80

Greens, 1 cup 40

Grapenuts, 1 tablespoon 30

Honey, 1 tablespoon 100

Kumyss, 8 ounces 100

Lamb chops, 1 small 100

Lemon, 1 whole 16

Lettuce, 1 head 40

Macaroni, 1 cup (raw) 300

Milk, 8 ounces 165

Oats, rolled, 1 cup (raw) 300

Oats, steel cut, 1 cup (raw) 900

Orange, 1 large 100

Oil, 1 tablespoon 100

Peanuts, 15 100

Peaches, 1 50

Peas, ¹⁄₄ pound (dried) 350

Peas, green, 1 cup 150

Prunes, 5 (dried) 100

Potatoes, 1 large 100

Raisins, 10 large 100

Raspberries, 1 cup 60

Rice, 1 tablespoon 50

Syrup, 1 tablespoon 50

Sugar, 1 tablespoon 60

Tomatoes, 1 large 50

Walnuts, 8 100

Wheat, rolled, 1 cup (raw) 250

Whey, 1 cup 100

PART FOUR

APPENDIX.

MENTAL HYGIENE AND DIET.

Proper growth and activity of the brain and nervous system are promoted

by a healthy flow of blood. Pure air and sufficient protein food

properly combined and proportioned with carbo-hydrate and fatty foods,

rich in phosphates and minerals, are essential. Choose more of the

lighter form of protein and starchy foods, as fish, eggs, almonds,

green peas, bacon, a moderate amount of lamb and beef, rice, sago,

wheat, and vegetable gelatines. Foods rich in minerals are celery,

apples, tomatoes, greens, oranges, and practically all the fresh fruits

and vegetables, especially the small berries. Melons and starchy

vegetables in large quantities are suitable for muscular workers. Use

as little as possible of so-called pure chemical substances, such as

refined sugar and flour.

Avoid poisonous beverages, tobacco and all forms of drugs. Sleep at

least nine hours in a well ventilated room, facing east or south. Avoid

constipation. Combine mental work with moderate amounts of useful and

enjoyable exercise, or physical work. Protect the eyes from strong

artificial light. Keep the feet warm. Relax before and after meals.

A certain amount of manual labor is absolutely necessary for the

brain-worker. It favors deep breathing and creates a demand for more

air and water, and thus improves digestion, oxidation and nutrition.

The body poisons are carried off quicker and nervous headaches and

despondency are avoided. Short walks out of doors before retiring are

very beneficial for people who suffer with cold hands and feet.

“THE IMMIGRANT.”

All who leave the land of their birth should make themselves acquainted

with the art of living and the peculiarities of the new country in

which they intend to live.

To depart entirely from their old customs and habits is as dangerous

as to neglect the study of the new environment or the failure to adopt

necessary changes.

In some States the climatic conditions of the United States are very

changeable; we have extreme heat and cold, and excess of rain with wind

storms and dryness changing within a short time. West of the Rocky

Mountains we have a mild sea air. In the Southern States and near

the Pacific Coast we have low districts where malaria and catarrhal

conditions are easily acquired.

Tropical fruits and vegetables which are looked upon as luxuries in

Northern Europe are necessary articles of food in the country where

they grow, therefore the stranger should make himself acquainted with

such foods and by degrees learn to eat them.

In countries where the days are extremely hot and the nights are cold,

the selection of foods should be made accordingly. Fats produce more

than twice the amount of energy than carbohydrates, therefore they

are more suitable during the early part of the day. During the middle

of the day select foods of the protein class, in proper proportion

with fruits and raw greens. For the evening meal use the stimulating

sub-acid and sweet fruits in combination with light protein and cereal

foods.

HEALTH HINTS FOR BUSY PEOPLE.

1. Keep the feet warm, the head cool and the stomach not too full.

2. Take walks out of doors daily and breathe deeply.

3. Do not wear tight shoes or tight corsets.

4. Masticate your food thoroughly. Select, combine and prepare it

rightly. Do not overeat.

5. Avoid fresh breads, inferior cakes and pastry.

6. Do not eat unless you are hungry.

7. Do not over-indulge in athletic or any other kind of exercise.

8. Remember that natural feeding, pure air and sufficient sleep call

for natural breathing and natural exercise.

9. Unnatural feeding and late hours create disease or nervousness.

10. Don’t take drugs for sleeplessness.

11. Tired feeling in the morning is the result of nerve starvation and

auto-intoxication.

12. The house we live in should be constructed for health and comfort,

rather than for style.

13. Sleep by open windows. Night air is as pure as day air. Protect

yourself from dampness by an open fire if necessary.

14. Do not dress and wash in a cold bath room. Have your wash bowl in

the bed room.

15. Sewer gas from a small pipe in a well ventilated bed room is not

harmful, as it is carried off in the air. Have the stopper placed in

the hole when not in use.

16. Dress by an open fire or in a sunny room. A chill before breakfast

produces indigestion and a desire for unnecessary hot foods.

17. Never sleep by night lamps or any other artificial light. They are

injurious to the eyes and absorb oxygen.

18. Teach a growing child that selecting and preparing his food is an

important occupation.

19. Do not allow a child to fill his body with trash.

20. Pure water is as important as pure food. If you boil your water the

minerals are deposited on the bottom of the kettle instead of in the

system for bone-making material.

21. Milk is a food, not a drink; it should never be taken in addition

to, or at the end of, a heavy meal.

22. Many people object to boiled milk on account of a theory that it

tends to constipate. Do not dwell on theories; find out the effect for

yourself. Potatoes, toast and many other cooked foods are constipating

also. Why not object to those?

23. Raw foods are more nutritious than cooked foods, if they are pure

and fresh and can be digested without difficulty.

24. A change from cooked to raw foods might produce diarrhœa or

constipation. The latter condition is generally not dangerous.

Constipation from cooked foods is more dangerous.

25. A daily evacuation of the bowels is not always a sign that the

stomach and intestines are in good working order. The bowels can be

forced to move by the eating of too rich foods.

26. Some people are clearer in mind on a vegetarian diet, while upon

others it has no such effect at all.

27. A healthy individual does not need to confine himself to a special

system of diet. Avoid dangerous experiments carried on for orthodox

reasons.

28. Rich soaky cooked nut foods are not health foods. If you want to be

a vegetarian, live on raw foods.

29. Some people thrive on raw foods while others do not. The best time

to begin with raw foods is in childhood.

30. Hot house plants cannot digest raw foods. Open your doors and

windows and learn to breathe first. Fresh air and sunshine are

necessary for the change of food.

31. If your teeth are poor, substitute a food-chopper or grinder for

your foods.

32. The most perfect foods, such as apples, tomatoes, wheat, oats, rye,

legumes and nuts seldom disagree with a healthy individual, provided

they are used wisely.

33. Sunlight is a great disinfectant. Dark rooms are a breeding place

for tuberculous germs.

34. Daily out-of-door exercise in the sunshine will increase health

and reduce the coal bill. Without exercise our food can be of little

benefit to us.

35. By natural feeding, overwork is not possible. The body demands rest

when its strength is exhausted.

36. Artificial stimulants are deceivers. They make a man feel strong

when he is weak. They produce artificial heat and will-power and an

abnormal temperature; they lead to overwork, abnormal development and

degenerate brains and bodies.

37. Natural will-power can direct its force wherever it is wanted, be

it for work or rest; it can sustain on bread and water for many days.

38. Without substance there can be no power. Substantial food, fresh

air, water and natural exercise develop strong bodies and minds.

39. Artificial sweets, white bread and poisonous beverages develop

butterflies that crave excitement and artificial life.

40. The world is full of people that are without substance, power or

principle. They earn their living the easiest way they can. Wrong

feeding is responsible for such conditions.

41. Social reformers and humanitarians cannot solve problems until they

have learned how to feed the race.

42. Many people are under the impression that if a certain food is

recommended as especially healthful, over-indulgence must be beneficial.

43. All natural foods are wholesome; over-eating produces discomfort

and disease.

44. Some fruits and vegetables have high medicinal values. Specific

foods prescribed in large quantities are useful for certain ailments,

but not for a healthy individual.

45. Each individual is a law unto himself. Two different people

afflicted with a disease of the same name may require entirely

different treatment. Human beings cannot be standardized like inert

machines.

46. Canned fruits out of season are not a necessary article of food;

they are of value as a medicine.

47. If certain foods do not agree, or produce indigestion, study their

combination and preparation carefully, also the proportion, and time of

the day when most suitable. If this does not prove satisfactory, leave

them alone.

48. Don’t buy cheap or inferior food of any kind.

49. Don’t always believe your dealer as to the quality of the product.

Investigate for yourself.

50. Don’t use fruits in excess if you lead a very active life. The

right proportion is the key note to maintain balance.

51. Excessive fruits and rest is a prescription for sickness.

52. If no great hunger is felt at a meal, do not eat nuts or any kind

of foods classed as protein. Neither stuff yourself with liquid foods.

A fast or fruits or fruit juices are the best under such conditions.

53. Do not offer a guest more food than he desires. It may be polite,

but it is an unwholesome fashion.

54. Drink sufficient pure natural water between your meals. There is

danger in over-drinking as well as in under-drinking.

55. A definite employment, practical and loving sympathy with our

fellow men and faith in the almighty power of creation is a good

prescription for imaginary diseases.

56. There is a great medicinal force in a mind of peace. If you suffer

from chronic ailments brought on by overwork, seek rest and solitude,

and exercise your soul. The latent powers within you can be awakened by

right study. Give up wrong thoughts and habits.

57. Hard arteries are the result of high-pressure life.

58. Restlessness and sleeplessness are the result of an acid or toxic

condition of the blood.

59. The liver is the great filter and germ destroyer of the body.

Co-operate with nature and treat your liver right. Germs are not

attracted to healthy people.

60. Many lung diseases are often the result of an abused liver.

61. Mouth-breathing is the result of structural and functional

derangement.

62. Children that are allowed to sit with cold feet in the school room

cannot keep their health or study their lessons.

63. A destructive or mischievous child can be corrected by proper food

and sufficient suitable employments.

64. Defective teeth and eyesight are often the result of improper

feeding. Glasses cannot make up the deficiency.

65. Cleanse the mouth and teeth on arising and after each meal.

66. If you wish to prevent colds, stop overloading your stomach.

HYGIENE ECONOMY AND SANITATION.

The pantry shelf with its contents is responsible for many acute

diseases and ptomaine poisoning by unhygienic and careless handling and

preservation of foodstuffs.

A closet for the preservation of food should be located on the north

or east side of the house if possible. It should have several long and

narrow windows from top to bottom, so as to allow plenty of air and

light. The shelves should be constructed of wire, zinc or wooden slats,

and be removable.

Raw fruits and vegetables should never be kept in the same closet with

cooked food. Milk and butter should not be kept near meat or other

cooked foods. Potatoes, carrots and underground vegetables should be

kept out of doors or in a dry basement. They may be preserved in a box

with dry sand.

Onions should not be left in a paper bag; hang them up in the sun or

keep them in a flat box in a dry place. Onions which have been cut

should never be used again for food, unless the cut side has been

preserved in vinegar or oil.

All raw foods which have a thick skin have better keeping qualities

than those with a thin skin; therefore, fancy summer fruits should be

eaten while fresh on the same day they were picked. No more should be

bought than can be eaten the same day, or else they should be preserved

by sterilization.

Green vegetables should be used fresh if possible, and not kept longer

than three or four days. Never keep them in the house or pantry.

Apples or other winter fruits should be kept in a dry store room out of

doors, in the attic or in a dry basement.

The white film that often gathers around grapes is a breeding place for

diphtheria germs. Wash thoroughly before eating all fruits which have

been stored in houses or at the market. Do not prepare more raw food

than can be eaten at one meal. Never allow it to stand after it is cut.

Many housekeepers think it important to scald their dishes, but do not

know that it is far more important to sterilize or reboil cooked foods

which have stood on the shelf for 18 or 24 hours and sometimes longer.

Such foodstuff is dangerous long before the process of fermentation can

be detected by the sense of smell or taste.

Some foods begin to undergo changes immediately after cooling;

therefore, cooked foods left over, with the exception of a few, should

be reboiled before serving again. Rice or other cereals should be

stirred over the fire for a while and then baked in the oven until they

are thoroughly sterile. The care of milk has been discussed in the

chapter on food. Soups which are preserved with fat will keep wholesome

for several days without reboiling. Fruits and fruit juices should

not stand longer than 24 hours. Eggs are best preserved in bran or

lime-water or on ice if kept for a week or longer. Boiled or thoroughly

roasted meats will keep wholesome for 36 hours in a cold place. During

the summer meat should not be kept from one day to another.

If left-over meat is cut from the bone and cooked up in gravy or soup

stock or preserved in gelatine (with fat to cover it), it can be kept

wholesome for 4 or 5 days and longer, according to the manner of

preservation. Half cooked chops and beefsteak should never be kept in

the same manner they are served. They should be cooked thoroughly in

fat or gravy before being put away. All meats should be freshly cut and

cooked the same day after delivery, or be preserved by partly cooking

or roasting, until the next day. Many housekeepers keep roasts, chops

and beefsteak until it looks blue and green with putrefaction before it

is cooked. Never buy meat which has an unnatural color. Be sure that

your butcher does not use poisonous substances to keep the meat from

decomposition. Visit your butcher often and investigate how often he

gets a fresh supply of meat. This is of more benefit than to save time

by telephoning.

Never allow sliced bacon to lie in the ice box or pantry for several

days. It becomes rancid and is unfit for food. Buy your bacon in bulk

and slice it with a sharp knife when wanted.

Do not keep sliced meat of any kind longer than one day in cold

weather. Do not keep it in hot weather without preserving it in gravy

or fat or by sterilization.

Do not keep a tight cover on a dish, jar or bottle which contains raw

or cooked food, unless the air within is sterile.

Allow cooked food to stand open until it is cool, then put the cover

over two-thirds of its opening or cover with a cheese-cloth or a

colander.

If milk or cream is delivered in bottles, remove the cover immediately

after delivery. If the air where it stands is dusty, protect the milk

with cotton or cheese-cloth. Treat boiled milk in the same manner.

Cooked foods which have poor keeping qualities should not be kept for

further use, or no more should be prepared than can be eaten at one

meal. To this class belong cooked underground or leaf vegetables,

custards, soft puddings, milk and egg foods and gelatines. Damp or

rainy weather is more favorable for decomposition of foodstuffs than

dry weather.

Whites of eggs should not be kept longer than 18 or 24 hours. They

must be preserved in a very cold place and be utilized at the earliest

opportunity. They are like all proteins, more dangerous than starches

if left to ferment, whether the fermentation begins on the pantry shelf

or in the stomach. White of egg can be used in many different ways.

It may be beaten to a froth and served on fruit-soups or fruit pies,

or it can be taken in place of broth at the beginning of a meal. Add

a tablespoon of water and a few drops of lemon or orange or apple or

cranberry juice to one white of an egg and beat up with a fork, or

drink without beating. White of egg can also be utilized for brancakes.

If a variety of left-over food is on hand which cannot be combined into

one dish, it is better to serve different food to each member rather

than to divide each article for all; the latter custom may be more

polite, but it is not wise to mix a great variety of foods at one meal.

Left-over skim-milk is best utilized for cheese, pancakes, whey gruel,

whey or milk sauce, or be boiled and served with stale rye or corn

bread. Vegetables prepared with milk do not make a good combination.

Soft puddings prepared with skim-milk, sugar and eggs, are not very

wholesome unless the necessary amount of fat is added in the form of

butter or suet. Skim-milk and fruit is not a good combination.

Left-over potatoes can be utilized in many different ways: for

fish-cakes, pancakes, hash, potato-dumplings, creamed potatoes or for

salad. Fried cooked potatoes are not a good food for the noon meal,

especially for children or people doing active work.

Baked legumes if preserved with fat meat or oil can be kept on hand for

a week and be rebaked two or three times per week.

PRESERVATION OF EGGS FOR THE WINTER.

Put one layer of common salt or bran one inch deep on the bottom of a

wooden pail or washtub. Then grease the eggs with parafine or oil and

place them with the small end down, so that they will not touch the

bottom of the tub. Fill with enough salt to cover the eggs one inch.

PRESERVATION OF EGGS. No. 2.

Preserve the eggs with salicylic acid, which can be bought in the drug

store. Follow directions on package.

CHILDREN.

A child should have his face and hands washed before and after each

meal. He should not be allowed to carry foodstuffs and candy about the

house, or touch carpets and furniture with sticky and greasy fingers.

If he requires food between meals, give him four or five meals per day,

but have him eat his food in the proper place.

The breeding of flies, mosquitoes and other disease carriers is greatly

favored by allowing children to eat at any and all times without

napkins or special preservation of their dress or without cleaning

their hands before and after eating or before and after playing with

animals and pets.

The American child is given too much consideration at the table. There

is a great difference between the saying “I don’t like a certain food”

and “I don’t want it,” because there are things which taste better.

To leave one’s plate half full of foodstuffs and ask for or accept

another food is fashionable, but before the law of our Creator it is

unclean and disrespectful.

The physiological laws of our bodies are based on very economical

plans; nature utilizes everything and wastes nothing. Cooked

foodstuffs, whether they are wasted within our bodies by

over-indulgence, or in the garbage can, create decomposition and germs.

Cooked green foods and mushes are neither wholesome foods for chickens

or pet animals. Natural food is dry, and animals which are fed on dry

food produce a better quality of milk, eggs and flesh than animals

which are fed upon slops.

DISHWASHING.

Dishwashing is a work which takes up so much time in every household,

that it is a subject which should receive some attention.

The housekeeper who serves a considerable amount of raw food saves much

time and strength by relieving herself of greasy dishes and saucepans.

Scrape off the fragments from plates and utensils and prepare one basin

with hot soapsuds and another with rinsing water of clear hot or cold

water. People whose time is valuable can save much work by placing the

dishes from the drain-board upside down on a shelf prepared from wooden

slats, or set them in a wire basket and let them dry without wiping.

If the dishes are not washed immediately after each meal, place the

silverware and knives in a high bowl or quart measure and let them

soak in hot or cold water. Remove all foods from metallic utensils

immediately after the meal is over. Never allow metallic spoons to

stand in fruit sauce, salt or in any kind of prepared food. Acids

dissolve metal and in this way may produce poisoning.

In contagious diseases all dishes should be sterilized. Burn up all

particles of left-over food, put the dishes into a narrow pail and boil

with plenty of water and soda for an hour or longer.

DISINFECTION OF EXCRETA.

Use solutions of carbolic acid or chloride of lime. Mix with equal

quantities of the excreta and allow it to stand for several hours

before it is disposed of.

WHITEWASH FOR WOODWORK.

Soak one-fourth of a pound of glue in cold water over night. Dissolve

some lime with cold water, add a few handsful of salt. Heat the glue

until it is dissolved and add to one bucket of whitewash. This makes a

smooth and healthy paint. Use for rough or smooth woodwork, twice per

year in laundry, basement or cellar or pantry.

INDEX

PART I.

CHAPTER II.

STUDY OF FOODS.

Apples, 27

Almonds, 21

Asparagus, 19

Apricots, 26

Boiled Milk, 35

Berries, 25

Blackberries, 26

Bananas, 27

Bread, 41

Brazil Nuts, 21

Beans (dried), 18

Beans (green), 18

Barley, 31

Cereals, 29

Cabbage, 19

Cauliflower, 19

Celery, 19

Carrots and Parsnips, 19

Corn, 20

Cucumbers, 21

Chestnuts, 22

Cherries, 26

Cranberries, 29

Compotes or stewed fruits, 28

Cheese, 32

Certified Milk, 35

Cream, 35

Cocoanuts, 22

Desserts, 40

Dates, 29

Eggs, 32

Fish, 34

Fats, 37

Fruits, 23

Fruit Jellies, 28

Figs, 29

Grapes, 24

Grapefruit, 27

Hazelnuts, 22

Lentils, 18

Lemons, 27

Lettuce, 21

Limes, 27

Legumes, 18

Muffins, 41

Meat, 32

Muskmelon, 29

Milk, 34

Nuts, 24

Nut-Butter, 22

Nectarines, 27

Oats, 31

Oranges, 27

Peanuts, 22

Plums, 28

Pineapples, 27

Peaches, 26

Pears, 26

Pancakes, 41

Peas (dried), 18

Peas (green), 18

Pine Kernels, 22

Rice, 31

Raspberries, 26

Rye, 30

Sago, 31

Soups, 42

Sugar, 38

Strawberries, 25

Spices, 39

Turnips, 19

Tapioca, 31

Tomatoes, 20

Vegetable Foods, 17

Wheat, 30

Watermelons, 29

Walnuts, 22

PART II.

PREPARATION OF FOODS.

CHAPTER I.

GREEN VEGETABLES.

Artichokes, 46

Asparagus, 46

Beets, 46

Beet Greens, 46

Black Carrots, 50

Carrots, 47

Celery Roots, 50

Carrot Puree, 47

Corn, 52

Cucumbers (stewed), 50

Cauliflower, 49

Cabbage, 52

Cabbage Rolls, 54

Egg Plant, 50

Kale, 53

Kohlrabi, 52

Mushrooms, 51

Mustard Greens, 50

Mixed Vegetables, 48

Okra, 50

Onions, 51

Peas, 48

Peas and Codfish, 48

Peas and Carrots, 48

Peas with Lamb, 48

Peppers (stuffed), 51

Parsley, 51

Parsnips, 53

Potatoes, 55

Potatoes, Creamed, 55

Potatoes, Sweet, 55

Potatoes, Steamed, 56

Potatoes, Mashed, 56

Potato Salad, 55

Potato, French, 56

Potato Balls, 56

Crust Potatoes, 56

Potato Pudding, 56

Potato and Apple Puree, 56

Sauerkraut, 54

Squash, 53

Spinach, 49

Spinach, Saxon Dish, 50

String Beans, 49

Sprouts, 52

Tomatoes, 53

Tomatoes, Stewed, 54

Tomatoes, Stuffed, 54

Tomato Puree, 53

Turnips, 53

Turnip Puree, 53

Vegetable Oysters, 53

CHAPTER II.

LEGUMES AND MEATS.

Breaded Goose, 61

Brains, 61

Bean and Lentil Puree, 58

Beans (baked), 57

Beans, Lima, 58

Bean Puree, 58

Baked Lentils or Peas, 57

Bacon, boiled, 63

Bacon, fried, 63

Bacon, fat, 63

Calves’ Liver, fried, 60

Calves’ Liver, steamed, 60

Chipped Beef, 61

Chicken Gelatine, 59

Hash, 60

Ham Hash, 62

Hamburg Steak, 60

Kidney Hash, 60

Leaf Lard, 63

Lamb in Gelatine, 59

Meat Cake, 62

Pork Cutlets, 59

Pea Puree, 58

Ribs of Pork with Apple Filling, 63

Salisbury Steak, 61

Sour Roast, 59

Tripe, 60

Tongue, 61

Turkey Roasted, 62

Turkey Stewed, 62

Turkey in Gelatine, 62

Turkey Neck, 63

Turkey Dressing, 63

Veal Cutlets, 59

CHAPTER III.

FISH, CHEESE AND EGGS.

Codfish Cakes, 65

Fish, boiled, 64

Fish, fried, 64

Fish Cakes, 65

Herring, 64

Shell Fish, 64

Cottage Cheese, 65

Eggs, boiled, 65

Eggs, scrambled, 66

Eggs, scalloped, 66

Omelet, 66

CHAPTER IV.

SOUPS.

Asparagus Soup, 74

Bean Soup, 67

Buttermilk Soup, 73

Buttermilk with Rice, 73

Blackberry Soup, 69

Buttermilk Soup, 73

Beer Soups, 72

Barley Soups, 74

Bread Soups, 75

Bran Soups, 75

Beef Soup, 69

Beef Soup, 70

Carrot Soup, 74

Clam Chowder, 71

Clear Soup, 70

Cream of Bean Soup, 68

Cream of Pea Soup, 68

Cream of Tomato Soup, 68

Cherry Soup, 69

Huckleberry Soup, 68

Kidney Soup, 71

Knorr’s Pea Soup, 72

Milk Soup, 72

Milk Soup, 73

Milk Soup, 73

Mixed Vegetable Soup, 75

Oatmeal Soup, 71

Pigeon Soup, 71

Potato Soup, 71

Plum Soup, 69

Pea Soup, 68

Spinach Soup, 74

Soup Stock, 70

Soups with Caloric Value--

Tomato Soup, 68

Vegetable Soup, 70

CHAPTER V.

CEREALS, NOODLES AND DUMPLINGS.

Almond-Rice, 79

Apple-Rice, 79

Apricot-Rice, 79

Brown Rice, 80

Bread and Milk, 78

Barley, 78

Bran Mush, 76

Bran and Rye Mush, 77

Buckwheat Groats, 76

Boiled Whole Wheat, 77

Baked Cornmeal Dumplings, 82

Bread Dumplings, 81

Cornmeal Mush, 77

Cherry Rice, 79

Currant Rice, 80

Carrot Rice, 80

Cracker and Milk, 78

Direction for Boiling Rice, 78

Dumplings, 81

Dumplings, 82

Dumplings, 83

Macaroni in Cream, 80

Macaroni in Soup Stock, 80

Milk-Rice, 78

Noodles, 80

Polenta Italian Dish, 77

Rice Cream, 79

Rice Flour, 77

Raw Whole Wheat, 77

Rylax with Prune Jam, 76

Rolled Wheat, 76

Rolled Oats with Cranberry Sauce, 76

Rhubarb Rice, 80

Steel Cut Oats, 76

Tomato-Rice, 80

CHAPTER VI.

BREADS, CAKES AND PUDDINGS.

Apple Pancakes, 92

Apple Bread Pudding, 95

Bran Muffins, 86

Bran Bread, 86

Black Bread Pudding, 96

Baked Bread Pudding, 95

Boston Brown Bread, 86

Biscuits, 85

Bread Omelet, 90

Buckwheat Cakes, 92

Cherry Pancakes, 92

Coffee Cake, 85

Cereal Omelet, 90

Corn Bread, 89

Cornmeal Pudding, 94

Crusts, 89

Black Bread, 84

Doughnuts, 90

Egg Toast, 91

Fried Bread, 89

Fish Pudding, 93

Flour Bread Pudding, 94

Frosting, 87

Fruit Cake, 88

German Pancakes, 91

German Potato Cakes, 91

Hominy Cakes, 90

Imperial Sticks, 89

Light Whole Wheat Bread, 84

Light Graham Bread, 85

Liver Pudding, 93

Mixed Flour, 88

Meat Pudding, 93

Matzoon Pudding, 93

Matzoon Cake, 93

Pop Over, 86

Pastry, 87

Plain Cake, 87

Potato Pudding, 93

Plum Pancakes, 92

Plum Pudding, 97

Plain Bread Pudding, 94

Pompernickle, 84

Roman Meal Bread, 85

Rice Fritters, 91

Rye Nuts, 88

Rice Flour Pudding, 95

Rice Pudding, 94

Roman Meal Cakes, 92

Suet Pudding, 96

Steamed Bread Pudding, 96

Sago Pudding, 94

Strawberry Short Cake, 88

Sand Tart, 87

Unleavened Pancakes, 91

Uncle Tom’s Pudding, 96

Sun Dried Bread, 88

Snow Balls, 90

Whole Wheat Bread, 84

White Bread, 85

White Muffins, 86

Vegetable Pudding, 95

CHAPTER VII.

SAUCES AND SALAD DRESSINGS.

Almond Sauce, 99

Butter Sauce, 98

Bacon Sauce, 100

Cream Sauce, 99

Caper Sauce, 99

Cherry Sauce, 100

Dried Currant Sauce, 100

Dried Cherry Sauce, 101

Flavoring of Meatless Sauces, 100

Horse Radish Sauce, 99

Lemon Sauce, 100

Mint Sauce, 100

Milk Sauce, 100

Mustard Sauce, 99

Mushroom Sauce, 99

Olive Sauce, 99

Tomato Sauce, 98

White Wine Sauce, 101

Red Wine Sauce, 101

COLD DRESSINGS.

French Dressing, 101

Mayonnaise Dressing, 101

Mayonnaise Dressing, 102

Mayonnaise Dressing, 103

Syrup Dressing, 103

CHAPTER VIII.

SALADS.

Anchovy Butter, 105

Anchovy Salad, 106

Apple Salad, 107

Asparagus Salad, 107

Apple and Banana Salad, 108

Boiled Vegetable Salad, 104

Banana Salad, 107

Banana and Grape Salad, 109

Beet Salad, 109

Cereal Salad, 110

Carrot Salad, 109

Celery Root Salad, 109

Cranberry and Pear Salad, 109

Cranberry and Banana Salad, 108

Cranberry and Celery Salad, 108

Celery Salad, 106

Cabbage Salad, 106

Cheese Salad, 105

Cucumber Salad, 104

Dried Fish Salad, 106

Dandelion Salad, 106

Egg Salad, 105

Empire Salad, 105

Fish Salad, 104

Fruit Salad in Gelatine, 108

Herring Salad, 107

Yellow Dock Salad, 106

Lettuce Salad, 104

Mushroom Salad, 107

Meat Salad, 103

Mixed Spinach Salad, 109

Olive Salad, 107

Orange Salad, 107

Pineapple Salad, 108

Pineapple and Orange Salad, 108

Radish Salad, 107

Radish Salad, 109

Rhubarb Salad, 107

Raw Corn, 109

Spinach Salad, 105

Tomato Salad, 104

Tomato and Watercress Salad, 104

CHAPTER IX.

GELATINES AND TOASTS.

Banana Gelatine, 112

Buckwheat Gelatine, 113

Bean Gelatine, 115

Bread Gelatine, 115

Bran Gelatine, 114

Barley Gelatine, 113

Beer Gelatine, 112

Blanc Mange, 112

Calves’ Foot Jelly, 112

Coffee Gelatine, 114

Cereal Coffee Gelatine, 115

Chocolate Gelatine, 115

Fruit Gelatine, 111

Gelatine Pudding, made with Sour Milk, 111

Lentil Gelatine, 116

Oat Gelatine, 114

Pea Gelatine, 114

Pineapple Gelatine, 112

Rice Gelatine, 113

Rye Gelatine, 114

Snow Pudding, 113

Tomato Gelatine, 113

Wine Gelatine, 115

Whipped Sweet Cream, 112

Whipped Sour Milk, 111

TOASTS.

Apple Toast, 117

Apricot Toast, 116

Barley Toast, 116

Clam Toast, 117

Celery Toast, 117

Cream Toast, 117

Egg Toast, 118

Milk Toast, 117

Oyster Toast, 117

Prune Toast, 116

Rice Toast, 116

Rye and Bran Toast, 116

Spinach Toast, 117

Tomato Toast, 116

Water Toast, 116

CHAPTER X.

FRUITS, PUDDINGS AND GRUELS.

Apple Sauce, 120

Apple Snow, 121

Apricot Sauce, 121

Apple Tapioca, 122

Ambrosia, 120

Apple Pudding, 122

Apple Sago, 125

Arrowroot Gruel, 127

Boiled Custard, 124

Blackberry Sago, 125

Bread Gruel, 125

Beer Gruel, 122

Baked Apples, 120

Baked Peaches, 120

Berry Tapioca, 122

Baked Apples in Oil, 121

Barley Gruel, 126

Currant, Raspberry or Peach Pudding, 123

Cornmeal Gruel, 126

Codfish Gruel, 126

Chocolate Cornstarch, 124

Cornstarch Gruel, 128

Dried Fruits, 119

Fig-Butter, 119

Gluten Gruel, 127

Gooseberry Pudding, 121

Gooseberry Compot, 121

Ground Dried Dates, 120

Ground Dried Prunes, 120

Lemon Filling for Pie, 123

Mixed Flour Gruel, 127

Milk Gruel, 128

Nut Gruel, 127

Onion Gruel, 125

Oatmeal Gruel, 126

Peptonized Gruel, 128

Peaches and Whipped Cream, 123

Plain Junket, 123

Rice Gruel, 124

Raisin and Currant Butter, 119

Rhubarb Pudding, 122

Sago Gruel, 128

Soaked Fruit, 119

Strawberries with Cream, 123

Stewed Blackberries, 121

Stewed Huckleberries, 121

Tomato Tapioca, 122

Wine Gruel, 123

Wine Gruel, 124

Wheat Gruel, 126

CHAPTER XI.

FLUIDS.

Apple Barley Water, 133

Albumen Water, 133

Almond Milk, 134

Bean Tea, 136

Coffee, 135

Cocoa, 135

Cocoa Shells, 136

Egg Wine, 135

Fruit Lemonade, 134

Flaxseed Tea, 133

Irish Moss, 133

Lemon Whey, 133

Lemonade with Egg, 134

Milk Eggnog, 134

Pea and Lentil Tea, 136

Raw Green Pea Juice, 133

Strawberry Milk, 134

Tea, 135

Water Eggnog, 133

Quoted from Farmers’ Bulletin No. 142, by W. O. Atwater, Ph. D. U. S.

Department of Agriculture.

TABLE I.--_Average composition of common American food products._

-------------------------------------+--------+-------+---------+-----+---------+-----+----------

| | | | | | | =Fuel=

=Food Materials (As Purchased)= |=Refuse=|=Water=|=Protein=|=Fat=| =Carbohydrates= |=Ash=| =Value=

| | | | || | =per lb.=

-------------------------------------+--------+-------+---------+-----+---------+-----+----------

=Animal Food.= | | | | | | |

| % | % | % | % | % | % |=Calories=

Beef, fresh: | | | | | | |

Chuck ribs | 16.3| 52.6 | 15.5 | 15.0| -- | 0.8 | 910

Flank | 10.2| 54.0 | 17.0 | 19.0| -- | .7 | 1,105

Loin | 13.3| 52.5 | 16.1 | 17.5| -- | .9 | 1,025

Porterhouse steak | 12.7| 52.4 | 19.1 | 17.9| -- | .8 | 1,100

Sirloin steak | 12.8| 54.0 | 16.5 | 16.1| -- | .9 | 975

Neck | 27.6| 45.9 | 14.5 | 11.9| -- | .7 | 1,165

Ribs | 20.8| 43.8 | 13.9 | 21.2| -- | .7 | 1,135

Rib rolls | -- | 63.9 | 19.8 | 16.7| -- | .9 | 1,055

Round | 7.2| 60.7 | 19.0 | 12.8| -- | 1.0 | 890

Rump | 20.7| 45.0 | 13.8 | 20.2| -- | .7 | 1,090

Shank, fore | 36.9| 42.9 | 12.8 | 7.3| -- | .6 | 545

Shoulder and clod | 16.4| 56.8 | 16.4 | 9.8| -- | .9 | 715

Fore quarter | 18.7| 49.1 | 14.5 | 17.5| -- | .7 | 995

Hind quarter | 15.7| 50.4 | 15.4 | 18.3| -- | .7 | 1,045

Beef, corned, canned, pickled, | | | | | | |

and dried: | | | | | | |

Corned beef | 8.4| 49.2 | 14.3 | 23.8| -- | 4.6 | 1,245

Tongue, pickled | 6.0| 58.9 | 11.9 | 19.2| -- | 4.3 | 1,010

Dried, salted, and smoked | 4.7| 53.7 | 26.4 | 6.9| -- | 8.9 | 790

Canned boiled beef | -- | 51.8 | 25.5 | 22.5| -- | 1.3 | 1,410

Canned corned beef | -- | 51.8 | 26.3 | 18.7| -- | 4.0 | 1,270

Veal: | | | | | | |

Breast | 21.3| 52.0 | 15.4 | 11.0| -- | .8 | 745

Leg | 14.2| 60.1 | 15.5 | 7.9| -- | .9 | 625

Leg cutlets | 3.4| 68.3 | 20.1 | 7.5| -- | 1.0 | 695

Fore quarter | 24.5| 54.2 | 15.1 | 6.0| -- | .7 | 535

Hind quarter | 20.7| 56.2 | 16.2 | 6.6| -- | .8 | 580

Mutton: | | | | | | |

Flank | 9.9| 39.0 | 13.8 | 36.9| -- | .6 | 1,770

Leg, hind | 18.4| 51.2 | 15.1 | 14.7| -- | .8 | 890

Loin chops | 16.0| 42.0 | 13.5 | 28.3| -- | .7 | 1,415

Fore quarter | 21.2| 41.6 | 12.3 | 24.5| -- | .7 | 1,235

Hind quarter, without tallow | 17.2| 45.4 | 13.8 | 23.2| -- | .7 | 1,210

Lamb: | | | | | | |

Breast | 19.1| 45.5 | 15.4 | 19.1| -- | .8 | 1,075

Leg, hind | 17.4| 52.9 | 15.9 | 13.6| -- | .9 | 860

Pork, fresh: | | | | | | |

Ham | 10.7| 48.0 | 13.5 | 25.9| -- | .8 | 1,320

Loin chops | 19.7| 41.8 | 13.4 | 24.2| -- | .8 | 1,245

Shoulder | 12.4| 44.9 | 12.0 | 29.8| -- | .7 | 1,450

Tenderloin | -- | 66.5 | 18.9 | 13.0| -- | 1.0 | 895

Pork, salted, cured, and pickled: | | | | | | |

Ham, smoked | 13.6| 34.8 | 14.2 | 33.4| -- | 4.2 | 1,635

Shoulder, smoked | 18.2| 36.8 | 13.0 | 26.6| -- | 5.5 | 1,335

Salt pork | -- | 7.9 | 1.9 | 86.2| -- | 3.9 | 3,555

Bacon, smoked | 7.7| 17.4 | 9.1 | 62.2| -- | 4.1 | 2,715

Sausage: | | | | | | |

Bologna | 3.3| 55.2 | 18.2 | 19.7| -- | 3.8 | 1,155

Pork | -- | 39.8 | 13.0 | 44.2| 1.1 | 2.2 | 2,075

Frankfort | -- | 57.2 | 19.6 | 18.6| 1.1 | 3.4 | 1,155

Soups: | | | | | | |

Celery, cream of | -- | 88.6 | 2.1 | 2.8| 5.0 | 1.5 | 235

Beef | -- | 92.9 | 4.4 | .4| 1.1 | 1.2 | 120

Meat stew | -- | 84.5 | 4.6 | 4.3| 5.5 | 1.1 | 365

Tomato | -- | 90.0 | 1.8 | 1.1| 5.6 | 1.5 | 185

Poultry: | | | | | | |

Chicken, broilers | 41.6| 43.7 | 12.8 | 1.4| -- | .7 | 305

Fowls | 25.9| 47.1 | 13.7 | 12.3| -- | .7 | 765

Goose | 17.6| 38.5 | 13.4 | 29.8| -- | .7 | 1,475

Turkey | 22.7| 42.4 | 16.1 | 18.4| -- | .8 | 1,060

Fish: | | | | | | |

Cod, dressed | 29.9| 58.5 | 11.1 | .2| -- | .8 | 220

Halibut, steaks or sections | 17.7| 61.9 | 15.3 | 4.4| -- | .9 | 475

Mackerel, whole | 44.7| 40.4 | 10.2 | 4.2| -- | .7 | 370

Perch, yellow, dressed | 35.1| 50.7 | 12.8 | .7| -- | .9 | 275

Shad, whole | 50.1| 35.2 | 9.4 | 4.8| -- | .7 | 880

Shad, roe | -- | 71.2 | 20.9 | 3.8| 2.6 | 1.5 | 600

Fish, preserved: | | | | | | |

Cod, salt | 24.9| 40.2 | 16.0 | .4| -- |18.5 | 325

Herring, smoked | 44.4| 19.2 | 20.5 | 8.8| -- | 7.4 | 755

Fish, canned: | | | | | | |

Salmon | -- | 68.5 | 21.8 | 12.1| -- | 2.6 | 915

Sardines | [1]5.0| 53.6 | 23.7 | 12.1| -- | 5.3 | 950

Shellfish: | | | | | | |

Oysters, “solids” | -- | 88.3 | 6.0 | 1.3| 3.3 | 1.1 | 225

Clams | -- | 80.8 | 10.6 | 1.1| 5.2 | 2.3 | 340

Crabs | 52.4| 36.7 | 7.9 | .9| .6 | 1.5 | 200

Lobsters | 61.7| 30.7 | 5.9 | .7| .2 | .8 | 145

Eggs: Hens’ eggs | [2]11.2| 65.5 | 13.1 | 9.3| -- | 0.9 | 685

Dairy products, etc.: | | | | | | |

Butter | -- | 11.0 | 1.0 | 85.0| -- | 3.0 | 3,410

Whole milk | -- | 87.0 | 3.3 | 4.0| 5.0 | .7 | 310

Skim milk | -- | 90.5 | 3.4 | .3| 5.1 | .7 | 165

Buttermilk | -- | 91.0 | 3.0 | .5| 4.8 | .7 | 160

Condensed milk | -- | 26.9 | 8.8 | 8.3| 54.1 | 1.9 | 1,480

Cream | -- | 74.0 | 2.5 | 18.5| 4.5 | .5 | 865

Cheese, Cheddar | -- | 27.4 | 27.7 | 36.8| 4.1 | 4.0 | 2,075

Cheese, full cream | -- | 34.2 | 25.9 | 33.7| 2.7 | 3.8 | 1,885

| | | | | | |

=Vegetable Food.= | | | | | | |

| | | | | | |

Flour, meal, etc.: | | | | | | |

Entire-wheat flour | -- | 11.4 | 13.8 | 1.9| 71.9 | 1.0 | 1,650

Graham flour | -- | 11.3 | 13.3 | 2.2| 71.4 | 1.8 | 1,645

Wheat flour, patent roller process | | | | | | |

High-grade and medium | -- | 12.0 | 11.4 | 1.0| 75.1 | .5 | 1,635

Low grade | -- | 12.0 | 14.0 | 1.9| 71.2 | .9 | 1,640

Macaroni, vermicelli, etc.: | -- | 10.3 | 13.4 | .9| 74.1 | 1.3 | 1,645

Wheat breakfast food | -- | 9.6 | 12.1 | 1.8| 75.2 | 1.3 | 1,680

Buckwheat flour | -- | 13.6 | 6.4 | 1.2| 77.9 | .9 | 1,605

Rye flour | -- | 12.9 | 6.8 | .9| 78.7 | .7 | 1,620

Corn meal | -- | 12.5 | 9.2 | 1.9| 75.4 | 1.0 | 1,685

Oat breakfast food | -- | 7.7 | 16.7 | 7.3| 66.2 | 2.1 | 1,800

Rice | -- | 12.3 | 8.0 | .3| 79.0 | .4 | 1,620

Tapioca | -- | 11.4 | .4 | .1| 88.0 | .1 | 1,650

Starch | -- | -- | -- | -- | 90.0 | -- | 1,675

Bread, pastry, etc.: | | | | | | |

White bread | -- | 35.3 | 9.2 | 1.3| 53.1 | 1.1 | 1,200

Brown bread | -- | 43.6 | 5.4 | 1.8| 47.1 | 2.1 | 1,040

Graham bread | -- | 35.7 | 8.9 | 1.8| 52.1 | 1.5 | 1,195

Whole-wheat bread | -- | 38.4 | 9.7 | .9| 49.7 | 1.3 | 1,130

Rye bread | -- | 35.7 | 9.0 | .6| 53.2 | 1.5 | 1,170

Cake | -- | 19.9 | 6.3 | 9.0| 63.3 | 1.5 | 1,630

Cream crackers | -- | 6.8 | 9.7 | 12.1| 69.7 | 1.7 | 1,925

Oyster crackers | -- | 4.8 | 11.3 | 10.5| 70.5 | 2.9 | 1,910

Soda crackers | -- | 5.9 | 9.8 | 9.1| 73.1 | 2.1 | 1,875

Sugars, etc.: | | | | | | |

Molasses | -- | -- | -- | -- | 70.0 | -- | 1,225

Candy[3] | -- | -- | -- | -- | 96.0 | -- | 1,680

Honey | -- | -- | -- | -- | 81.0 | -- | 1,420

Sugar, granulated | -- | -- | -- | -- | 100.0 | -- | 1,750

Maple sirup | -- | -- | -- | -- | 71.4 | -- | 1,250

Vegetable:[4] | | | | | | |

Beans, dried | -- | 12.6 | 22.5 | 1.8| 59.6 | 3.5 | 1,520

Beans, Lima, shelled | -- | 68.5 | 7.1 | .7| 22.0 | 1.7 | 540

Beans, string | 7.0| 83.0 | 2.1 | .3| 6.9 | .7 | 170

Beets | 20.0| 70.0 | 1.3 | .1| 7.7 | .9 | 160

Cabbage | 15.0| 77.7 | 1.4 | .2| 4.8 | .9 | 115

Celery | 20.0| 75.6 | .9 | .1| 2.6 | .8 | 65

Corn, green (sweet) edible portion | -- | 75.4 | 3.1 | 1.1| 19.7 | .7 | 440

Cucumbers | 15.0| 81.1 | .7 | .2| 2.6 | .4 | 65

Lettuce | 15.0| 80.5 | 1.0 | .2| 2.5 | .8 | 65

Mushrooms | -- | 88.1 | 3.5 | .4| 6.8 | 1.2 | 185

Onions | 10.0| 79.8 | 1.4 | .3| 8.9 | .5 | 190

Parsnips | 20.0| 66.4 | 1.3 | .4| 10.8 | 1.1 | 230

Peas (Pisum sativum), dried | -- | 9.5 | 24.6 | 1.0| 62.0 | 2.9 | 1,565

Peas (Pisum sativum), shelled | -- | 74.6 | 7.0 | .5| 16.9 | 1.0 | 440

Cowpeas, dried | -- | 13.0 | 21.4 | 1.4| 60.8 | 3.4 | 1,505

Potatoes | 20.0| 62.6 | 1.8 | .1| 14.7 | .8 | 295

Rhubarb | 40.0| 56.6 | .4 | .4| 2.2 | .4 | 60

Sweet potatoes | 20.0| 55.2 | 1.4 | .6| 21.9 | .9 | 440

Spinach | -- | 92.3 | 2.1 | .3| 3.2 | 2.1 | 95

Squash | 50.0| 44.2 | .7 | .2| 4.5 | .4 | 100

Tomatoes | -- | 94.3 | .9 | .4| 3.9 | .5 | 100

Turnips | 30.0| 62.7 | .9 | .1| 5.7 | .6 | 120

Vegetables, canned: | | | | | | |

Baked beans | -- | 68.9 | 6.9 | 2.5| 19.6 | 2.1 | 555

Peas (Pisum sativum), green | -- | 85.3 | 3.6 | .2| 9.8 | 1.1 | 235

Corn, green | -- | 76.1 | 2.8 | 1.2| 19.0 | .9 | 430

Succotash | -- | 75.9 | 3.6 | 1.0| 18.6 | .9 | 425

Tomatoes | -- | 94.0 | 1.2 | .2| 4.0 | .6 | 95

Fruits, berries, etc., fresh:[5] | | | | | | |

Apples | 25.0| 63.3 | 0.3 | 0.3| 10.8 | 0.3 | 190

Bananas | 35.0| 48.9 | .8 | .4| 14.3 | .6 | 260

Grapes | 25.0| 58.0 | 1.0 | 1.2| 14.4 | .4 | 295

Lemons | 30.0| 62.5 | .7 | .5| 5.9 | .4 | 125

Muskmelons | 50.0| 44.8 | .3 | -- | 4.6 | .3 | 80

Oranges | 27.0| 63.4 | .6 | .1| 8.5 | .4 | 150

Pears | 10.0| 76.0 | .5 | .4| 12.7 | .4 | 230

Persimmons, edible portion | -- | 66.1 | .8 | .7| 31.5 | .9 | 550

Raspberries | -- | 85.8 | 1.0 | -- | 12.6 | .6 | 220

Strawberries | 5.0| 85.9 | .9 | .6| 7.0 | .6 | 150

Watermelons | 59.4| 37.5 | .2 | .1| 2.7 | .1 | 50

Fruits, dried: | | | | | | |

Apples | -- | 28.1 | 1.6 | 2.2| 66.1 | 2.0 | 1,185

Apricots | -- | 29.4 | 4.7 | 1.0| 62.5 | 2.4 | 1,125

Dates | 10.0| 13.8 | 1.9 | 2.5| 70.6 | 1.2 | 1,275

Figs | -- | 18.8 | 4.3 | .3| 74.2 | 2.4 | 1,280

Raisins | 10.0| 13.1 | 2.3 | 3.0| 68.5 | 3.1 | 1,265

Nuts: | | | | | | |

Almonds | 45.0| 2.7 | 11.5 | 30.2| 9.5 | 1.1 | 1,515

Brazil nuts | 49.6| 2.6 | 8.6 | 33.7| 3.5 | 2.0 | 1,485

Butternuts | 86.4| .6 | 3.8 | 8.3| .5 | .4 | 385

Chestnuts, fresh | 16.0| 37.8 | 5.2 | 4.5| 35.4 | 1.1 | 915

Chestnuts, dried | 24.0| 4.5 | 8.1 | 5.3| 56.4 | 1.7 | 1,385

Cocoanuts |[6]148.8| 7.2 | 2.9 | 25.9| 14.3 | .9 | 1,295

Cocoanuts, prepared | -- | 3.5 | 6.3 | 57.4| 31.5 | 1.3 | 2,865

Filberts | 52.1| 1.8 | 7.5 | 31.3| 6.2 | 1.1 | 1,430

Hickory nuts | 62.2| 1.4 | 5.8 | 25.5| 4.3 | .8 | 1,145

Pecans, polished | 53.2| 1.4 | 5.2 | 33.3| 6.2 | .7 | 1,465

Peanuts | 24.5| 6.9 | 19.5 | 29.1| 18.5 | 1.5 | 1,775

Pinon (Pinus edulis) | 40.6| 2.0 | 8.7 | 36.8| 10.2 | 1.7 | 1,730

Walnuts, black | 74.1| .6 | 7.2 | 14.6| 3.0 | .5 | 730

Walnuts, English | 58.1| 1.0 | 6.9 | 26.6| 6.8 | .6 | 1,250

Miscellaneous: | | | | | | |

Chocolate | -- | 5.9 | 12.9 | 48.7| 30.3 | 2.2 | 2,625

Cocoa, powdered | -- | 4.6 | 21.6 | 28.9| 37.7 | 7.2 | 2,160

Cereal coffee infusion (1 part | | | | | | |

boiled in 20 parts water)[7] | -- | 98.2 | .2 | -- | 1.4 | .2 | 30

[1] Refuse, oil.

[2] Refuse, shell.

[3] Plain confectionery not containing nuts, fruit, or chocolate.

[4] Such vegetables as potatoes, squash, beets, etc., have a certain

amount of inedible material, skin, seeds, etc. The amount varies with

the method of preparing the vegetables, and cannot be accurately

estimated. The figures given for refuse of vegetables, fruits, etc.,

are assumed to represent approximately the amount of refuse in these

foods as ordinarily prepared.

[5] Fruits contain a certain proportion of inedible materials, as

skins, seeds, etc., which are properly classed as refuse. In some

fruits, as oranges and prunes, the amount rejected in eating is

practically the same as refuse. In others, as apples and pears, more or

less of the edible material is ordinarily rejected with the skin and

seeds and other inedible portions. The edible material which is thus

thrown away, and should properly be classed with the waste, is here

classed with the refuse. The figures for refuse here given represent,

as nearly as can be ascertained, the quantities ordinarily rejected.

[6] Milk and shell.

[7] The average of five analyses of cereal coffee grain is: Water

6.2, protein 13.3, fat 3.4, carbohydrates 72.6, and ash 4.5 per cent.

Only a portion of the nutrients, however, enter into the infusion.

The average in the table represents the available nutrients in the

beverage. Infusions of genuine coffee and of tea like the above contain

practically no nutrients.

TABLE II.--_Food consumption of persons in different circumstances, and

proposed dietary standards._

(Quantities per man per day.)

------------------------------------------+-----------------------+-----------------------+------+----------

=No. of= | =Actually Eaten= | =Digestible= | |

=Studies= |---------+-----+-------+---------+-----+-------+ =Fuel= |=Nutritive=

=Incl. in Av’ge=| =Protein= | =Fat= | =Carbohydrates= | =Protein= | =Fat= | =Carbohydrates= | Value=| Ratio=

------------------------------------------+---------+-----+-------+---------+-----+-------+------+----------

=Persons with Active Work.= | | =gms= |=gms=| =gms= | =gms= |=gms=| =gms= |=Calories= | _I_:

Rowing clubs in New England | 7 | 155 | 177 | 440 | 143 | 168 | 427 | 3,955| 5.6

Bicyclists in New York | 3 | 186 | 186 | 651 | 171 | 177 | 631 | 5,005| 6

Football teams in Connecticut and | | | | | | | | |

California | 2 | 226 | 354 | 634 | 208 | 336 | 615 | 6,590| 6.6

Prussian machinists | 1 | 139 | 113 | 677 | 128 | 107 | 657 | 4,270| 7

Swedish mechanics | 5 | 189 | 110 | 714 | 174 | 104 | 693 | 4,590| 5.3

| | | | | | | | |

=Persons with Ordinary Work.= | | | | | | | | |

| | | | | | | | |

Farmers’ families in Eastern United | | | | | | | | |

States | 10 | 97 | 130 | 467 | 89 | 124 | 453 | 3,415| 8.2

Mechanics’ families in United States | 14 | 103 | 150 | 402 | 95 | 143 | 390 | 3,355| 7.5

Laborers’ families in large cities | | | | | | | | |

of United States | 12 | 101 | 116 | 344 | 93 | 110 | 834 | 2,810| 6.3

Laborers’ families in United States | | | | | | | | |

(more comfortable circumstances) | 2 | 120 | 147 | 534 | 110 | 140 | 518 | 8,925| 7.6

Russian peasants | -- | 129 | 33 | 589 | 119 | 31 | 571 | 3,165| 5.4

Swedish mechanics | 6 | 134 | 79 | 523 | 123 | 75 | 507 | 3,380| 5.5

| | | | | | | | |

=Professional Men.= | | | | | | | | |

| | | | | | | | |

Lawyers, teachers, etc., in United | | | | | | | | |

States | 14 | 104 | 125 | 423 | 96 | 119 | 410 | 3,220| 7.1

College clubs in United States | 15 | 107 | 148 | 459 | 98 | 141 | 445 | 3,580| 7.8

German physicians | 2 | 131 | 95 | 327 | 121 | 90 | 317 | 2,680| 4.3

Japanese professor | 1 | 123 | 21 | 416 | 113 | 19 | 403 | 2,345| 4

| | | | | | | | |

=Men with Little or no Exercise.= | | | | | | | | |

| | | | | | | | |

Men (American) in respiration | | | | | | | | |

calorimeter | 11 | 112 | 80 | 305 | 103 | 76 | 296 | 2,380| 4.5

Men (German) in respiration | | | | | | | | |

apparatus | 5 | 127 | 80 | 302 | 117 | 76 | 293 | 2,430| 4

| | | | | | | | |

=Persons in Destitute Circumstances.=| | | | | | | | |

| | | | | | | | |

Poor families in New York City | 11 | 93 | 95 | 407 | 86 | 90 | 895 | 2,845| 6.9

Laborers’ families in Pittsburg, Pa. | 2 | 80 | 95 | 308 | 74 | 90 | 299 | 2,400| 6.8

German Laborer’s family | 1 | 52 | 32 | 287 | 48 | 30 | 278 | 1,640| 7.2

Italian mechanics | 5 | 76 | 38 | 396 | 70 | 36 | 384 | 2,225| 6.6

| | | | | | | | |

=Miscellaneous.= | | | | | | | | |

| | | | | | | | |

Negro families in Alabama and | | | | | | | | |

Virginia | 39 | 86 | 145 | 440 | 79 | 188 | 427 | 3,895| 9.3

Italian families in Chicago | 4 | 103 | 111 | 391 | 95 | 105 | 379 | 2,965| 6.5

French Canadians in Chicago | 5 | 118 | 158 | 345 | 109 | 150 | 335 | 3,260| 6.2

Bohemian families in Chicago | 8 | 115 | 101 | 360 | 106 | 96 | 3499 | 2,800| 5.3

Inhabitants Java village, Columbian | | | | | | | | |

Exposition, 1893 | 1 | 66 | 19 | 254 | 61 | 18 | 246 | 1,450| 4.7

Russian Jews in Chicago | 10 | 137 | 103 | 418 | 126 | 98 | 405 | 3,135| 5

Mexican families in New Mexico | 4 | 94 | 71 | 613 | 86 | 67 | 595 | 3,460| 8.7

Chinese dentist in California | 1 | 115 | 113 | 289 | 106 | 107 | 280 | 2,620| 4.9

Chinese laundryman in California | 1 | 135 | 76 | 566 | 124 | 72 | 549 | 3,480| 5.7

Chinese farm laborer in California | 1 | 144 | 95 | 640 | 132 | 90 | 621 | 3,980| 6.2

United States Army ration, peace | -- | 120 | 161 | 454 | 110 | 153 | 440 | 3,730| 7.1

German Army ration, peace | -- | 114 | 39 | 480 | 105 | 37 | 466 | 2,275| 5.2

| | | | | | | | |

=Dietary Standards.= | | | | | | | | |

| | | | | | | | |

Man at hard work (Voit) | -- | 145 | 100 | 450 | 133 | 95 | 437 | 3,270| 4.9

Man at moderate work (Voit) | -- | 118 | 56 | 500 | 109 | 53 | 485 | 2,965| 5.5

Man with very hard muscular work | | | | | | | | |

(Atwater) | -- | 175 | [8] | [8] | 161 | [8] | [8] | 5,500| 7.2

Man with hard muscular work (Atwater)| -- | 150 | [8] | [8] | 138 | [8] | [8] | 4,150| 6.2

Man with moderately active muscular | | | | | | | | |

work (Atwater) | -- | 125 | [8] | [8] | 115 | [8] | [8] | 3,400| 6.2

Man with light to moderate muscular | | | | | | | | |

work (Atwater) | -- | 112 | [8] | [8] | 103 | [8] | [8] | 3,050| 6.1

Man at “sedentary” or woman with | | | | | | | | |

moderately active work (Atwater) | -- | 100 | [8] | [8] | 92 | [8] | [8] | 2,700| 6.1

Woman at light to moderate muscular | | | | | | | | |

work, or man without muscular | | | | | | | | |

exercise (Atwater) | -- | 90 | [8] | [8] | 83 | [8] | [8] | 2,450| 6.1

[8] Fats and carbohydrates in sufficient amounts to furnish, together

with the protein, the indicated amount of energy.