PART THREE

## CHAPTER I.

FOOD REQUIREMENTS.

It is important that the diet should contain the proper amount of protein, starches and fats, suitable to the individual needs. Age, weight, size, occupation, season and climate must all be considered. The majority of civilized men and women consume from two to three times the amount of food necessary. Numerous and careful researches regarding food requirements have been made during the last fifty years.

The composition of American food materials and the dietary standards of Professors Voit and Atwater can be found on the last pages of this book.

The recent experiments of Professor Chittenden, of Yale University, have demonstrated that 60 grams of protein, with the necessary amount of fats and carbohydrates to yield from 1500 to 2500 calories per day, is sufficient. These requirements are regarded as presenting the minimum of what is necessary for the maintenance of health, strength and activity. To take more food than the body requires means not only waste of food, but an unnecessary strain upon the body, by this excess, which must be gotten rid of at the expense of energy, that could be more profitably expended for other purposes.

The sample menus given on following pages are taken from the results of my own experimental work with different people, under different conditions, and of weights varying from 130 to 160 pounds. They were people in poor health, suffering from lack of nutrition brought about by unsuitable food, such as too much protein or starchy foods; insufficient fats and minerals in the food; excess of cooked foods; improper combinations and wrong time for eating. Some improved in health and strength immediately after the change of diet, and were able to do from eight to twelve hours of active work, while others found it necessary to take a rest and develop their stomachs gradually by a change to raw foods.

I am convinced that the amount of protein presented in the sample bills of fare is sufficient for the average individual, provided the food is properly masticated, digested and assimilated, and not forced down by artificial stimulants and poisonous beverages. The amount of carbohydrates and fat required differs greatly with different temperaments and individual peculiarities, and must be determined by the individual himself. Those who can use a considerable amount of cereals and fruits require less fat, while others who are not so well able to digest large amounts of starchy foods and fruits require more fats.

Cooked foods are more easily digested than raw foods, but the nutritive value is very definitely influenced by the process of cooking; therefore it is important to consume as much food as possible in the raw state.

Sample of Daily Food Requirements (roughly described):

TABLE 1.

Grams _contain_ Protein Fats and Carbohydrates Milk 50 2 4 Rice, barley, noodles or corn 100 12 40 Lean meat 250 54 32 Greens 125 3 6 Bread 200 14 56 Butter 50 -- 34 Oil, ¹⁄₂ cup (or fat meat) 150 -- 102 Fruit 300 -- 18 Eggs 100 12 16 -- ---- 97 308

TABLE 2.

Milk 50 2 4 Rice or any other cereal 100 12 40 Greens 125 3 6 Potatoes or carrots 100 2 11 Cheese (or nuts or legumes) 100 25 36 Oil, ¹⁄₂ cup (or fat meat) 150 -- 102 Fruit 300 -- 18 Bread 300 21 84 Butter 50 -- 34 -- ---- 65 335

SAMPLE MENUS

I. BREAKFAST.

(Winter.)

Pearl barley with hot cream and French prunes. Two soda crackers.

Portion of food containing calories Pearl barley (measured raw) ¹⁄₃ cup 450 Cream ¹⁄₂ cup 230 French prunes 5¹⁄₂ 100 Soda crackers 4 100 ---- 880

DINNER.

Tomato and lettuce salad with mayonnaise dressing. Baked beans with lemon and fat meat. Carrots.

Tomatoes 2 raw 100 Lettuce ¹⁄₄ head 10 Oil 4 tablesps. 400 Egg 1 whole 60 Beans ¹⁄₂ cup (raw) 300 Fat meat ¹⁄₄ lb. 650 Carrots 1 large 50 Lemon Juice of ¹⁄₂ 8 ---- 1578

SUPPER.

Tomato cream soup with toast and raw celery.

Butter 1 tablesp. 105 Strained tomato juice 1 cup 100 Cream ¹⁄₂ cup 230 Toast 2 small slices 75 Celery 3 stalks (raw) 25 ---- 535

II. BREAKFAST.

(Summer.)

Strawberries, two boiled eggs with shredded wheat or toast, or raw wheat flakes.

Strawberries 1 cup 60 Eggs 2 120 Shredded wheat 2 200 Butter 1 tablesp. 105 ---- 485

DINNER.

Apple and celery salad with French or mayonnaise dressing. Boiled codfish with white sauce. Bread and butter. Black unsweetened coffee.

Apple 1 large 100 Celery 2 stalks 16 Oil 4 tablesps. 400 Egg 1 60 Lemon ¹⁄₂ 8 Fish ¹⁄₃ lb. 130 Butter 2 tablesps. 200 Flour 1 tablesp. 30 Black Bread 2 large slices 200 ---- 1144

SUPPER.

Muskmelon with lemon. Creamed chipped beef on toast.

Melon ¹⁄₂ 60 Lemon Juice of ¹⁄₄ 4 Chipped beef 3 slices 50 Cream ¹⁄₂ cup 230 Toast 1 large 100 ---- 444

III. BREAKFAST.

(Summer.)

Banana, apple and lettuce salad with French or mayonnaise dressing. Stale black bread.

Apple 1 large 100 Lettuce ¹⁄₄ head 10 Banana 1 100 Oil 2 tablesps. 200 Lemon Juice of ¹⁄₄ 4 Black Bread 1 slice 100 ---- 514

DINNER.

Cream of wheat porridge with hot cream. Almonds and raisins.

Cream of wheat (raw) ¹⁄₃ cup 250 Cream 3 ounces 273 Almonds 12 large 120 Raisins 12 large 100 ---- 743

SUPPER.

Strawberries with a large glass of raw mixed milk and cream and zwieback.

Strawberries 2 cups 120 Zwieback 2 100 Cream 4 ounces 230 Milk 8 ounces 165 ---- 615

IV. BREAKFAST.

(Summer or Winter.)

Steel cut oats or wheat with butter or hot cream. Two large carrots or cucumbers.

Oats (measured raw) ¹⁄₃ cup 100 Butter 1 tablesp. 105 Carrots 2 large 100 ---- 305

LUNCH OR DINNER.

Sandwiches with butter and sliced American cheese or one-half blood or liver sausage and two apples.

Black or whole wheat bread 2 large slices 200 Butter 3 tablesps. 315 Cheese ¹⁄₄ lb. 450 Apples 2 large 100 ---- 1065

SUPPER.

Green pea soup with fried bread and stewed prunes.

Peas (measured before soaking) ¹⁄₂ cup 80 Onion 1 6 Bread 2 small slices 75 Fat for cooking and frying 4 tablesps. 400 Flour for cooking and frying 2 tablesps. 60 Prunes 6 120 ---- 741

V. BREAKFAST.

(Summer or Winter.)

Banana salad with lettuce and French dressing, grapenuts or ryenuts.

Banana 2 medium 200 Lettuce ¹⁄₄ head 10 Olive Oil 2 tablesps. 200 Lemon Juice of ¹⁄₂ 8 Grapenuts 1 tablesp. 30 ---- 448

DINNER.

Strained barley soup with prunes, beefsteak, sprouts and butter sauce, toast and black coffee.

Barley (before soaking) ¹⁄₃ cup 450 Prunes 5 100 Butter 1 teasp. 105 Beefsteak ¹⁄₄ lb. 160 Sprouts ³⁄₄ cup 30 Butter Sauce ¹⁄₂ cup 135 Toast 1 large slice 100 Butter 1 teasp. 35 ---- 1115

SUPPER.

Baked apple with cream, puffed wheat or corn flakes mixed with pieces of butter, two soft boiled eggs, one-half cup of black coffee.

Apple 1 large 100 Cream ¹⁄₄ cup 115 Puffed wheat ³⁄₄ cup 75 Butter 1 tablesp. 105 Eggs 2 120 ---- 515

FOOD FOR THE AGED

Many people at the ages of sixty and seventy still lead an active life, while others retire from activity at forty-five or fifty. Therefore, the food must conform to the person’s mental and physical requirements. If the teeth are poor and the digestive powers are weak, the food should be light, consisting mainly of well cooked cereals, baked potatoes, rice, cooked greens, a small amount of meat, raw fruits and raw greens in combination with fatty foods, as salads, milk and buttermilk, toasted breads and soups. The total fuel requirement depends upon whether the individual leads a quiet or active existence. For a person who lives mainly indoors, and makes little use of the muscles of the arms, shoulders and trunk, 1000 to 1200 calories is sufficient for twenty-four hours. If more food is eaten than the body requires, the excess will manifest itself by the development of chronic ailments and obesity, or feeble-mindedness.

The morning and evening meals should consist of fluid and semi-fluid foods, or of toasted breads and salads. Meats, eggs (except the yolks), cheese, beans, peas and nuts should be eaten only during the middle of the day in small quantities. One can cut down his amount of food greatly by thoroughly chewing each morsel. The demand for protein at this period is small, while the amount of fat should be increased. A few sample bills of fare may be of assistance to those who wish to make a study of food requirements for themselves or for others.

MENUS FOR THE AGED

I. BREAKFAST.

Apple salad with lettuce finely chopped, onion and mayonnaise dressing, bacon and crusts.

Portion of food containing calories Apple 1 medium 72 Lettuce ¹⁄₈ head 5 Onion ¹⁄₄ piece Oil 4 tablesps. 100 Lemon or vinegar About 2 teasps. 4 Yolk of egg 1 48 Bacon 2 ounces 325 Crusts 2 50 ---- 604

DINNER.

Clear soup with rice and egg. One lamb chop with sprouts, and one triscuit with butter.

Soup 1 cup 100 Rice (measured before soaking) 2 tablesps. 100 Yolk of Egg 1 48 Lamb chop 1 small 100 Sprouts ¹⁄₂ cup 20 Butter sauce ¹⁄₂ cup 135 Triscuit 1 35 Butter 1 teasp. 35 ---- 573

SUPPER.

One large glass of buttermilk, kumyss, peptonized hot milk or Dr. Metchinikoff’s sour milk, with one slice of graham toast.

Milk 12 ounces 247 Graham toast 1 large slice 100 ---- 347

II. BREAKFAST.

Raw cranberries and celery with olive oil, one slice of graham or whole wheat toast with butter and unsweetened black malt coffee.

Cranberries ¹⁄₄ cup 10 Olive oil 2 tablesps. 100 Toast 1 large slice 100 Butter 1 tablesp. 105 Raw Celery 2 stalks 16 ---- 331

DINNER.

Rice with cream or tomato sauce, eight almonds or one large zwieback with one level tablespoonful of almond butter and raisins.

Rice 3 tablesps. 150 Hot cream 2 ounces 115 Almonds 8 80 Raisins (large) 8 80 ---- 425

SUPPER.

Calves’-foot and tomato jelly with graham toast or puffed wheat and milk or black malt coffee.

Jelly ¹⁄₂ cup 50 Puffed Wheat 1 cup 100 Milk 8 ounces 165 ---- 315

III. BREAKFAST.

Raspberries or strawberries, plain shredded wheat with cream.

Raspberries ¹⁄₂ cup 30 Shredded wheat 1 100 Cream 2 ounces 115 ---- 245

DINNER.

Potato or apple salad, and lettuce with mayonnaise dressing, fish, black crusts and black coffee.

Potatoes 2 medium 150 Oil 4 tablesps. 400 Yolk of egg 1 48 Lemon or vinegar About 1 tablesp. 5 Raw onion (finely chopped) ¹⁄₂ piece 3 Crusts 3 75 ---- 681

SUPPER.

Cook’s flaked rice gruel with hot cream, cream toast or vegetable cream soup.

Flaked rice 1 cup 100 Hot cream 2 ounces 115 Hot water 1 cup ---- 215

IV. BREAKFAST.

Cooked string beans with butter sauce and parsley, fried bacon and triscuit with butter.

String beans (cut up) ¹⁄₂ cup 20 Butter sauce ¹⁄₂ cup 135 Fried bacon 2 ounces 200 Triscuit 1 35 Butter 1 teasp. 35 ---- 425

DINNER.

Barley soup with crackers, pea puree on toast, stewed prunes with cream.

Barley 3 tablesps. 270 Butter 1 teasp. 35 Cracker 1 25 Pea puree 2 tablesps. 100 Toast 1 large 100 Prunes 5 100 Cream 2 ounces 115 ---- 745

SUPPER.

Bran tea with cream. A piece of cake or a slice of light egg toast.

Bran ¹⁄₂ cup 110 Cream 1 ounce 58 Egg 1 60 Soupstock ¹⁄₄ cup 25 Butter for frying 1 tablesp. 105 ---- 358

## CHAPTER II.

DIET DURING PREGNANCY.

A healthy woman will be guided by intuition as to the selection of food suited to her condition. Unfortunately, only a few women are properly matured in these days of forced education and unnatural occupations for young girls during the age of puberty.

The craving of pregnant women for pickles, spices and certain fruits out of season indicates an anemic condition. The individual longs for an article, of which her mind is most conscious, to bring about satisfaction.

Pregnant women require a larger amount of phosphates, lime and other minerals in their food, especially during the first four months. The amount of food taken should be rather less in quantity; and the starches and sweets should be cut down as much as possible, unless the mother has to perform a large amount of physical work.

Vomiting during the early months of pregnancy is generally due to excess of starches and indigestible foodstuffs. The eliminating organs not being able to throw off the excess of waste, the system rids itself of it through the effort of the liver, before the waste enters the blood stream.

A suitable diet depends much upon the constitution of the mother. In severe cases of vomiting or headache, a diet should be prescribed by a physician.

DIET FOR THE MOTHER AFTER LABOR.

This is another important period for the welfare of the mother as well as of the infant. Improper feeding during the first month after the child is born is responsible for many nervous breakdowns of the mother, at the time when she should be in the best of health and ready to take charge of her infant. A healthy new born infant can stand an enormous amount of abuse in the matter of feeding before it is sent to an early grave, or before the foundation is laid for a life of long suffering.

The mother’s milk during the first month of the infant’s life is richer in cream and sugar than in the later months. Therefore, such foods should be given as yield these elements to the milk. The mother herself, having expended a large amount of energy, demands a food rich in lime, fats, sugar and organic salts. The physiological enlargement of the abdominal organs must be treated with great care.

As a rule, no food is required during the first few hours except water. In exceptional cases where the mother is greatly exhausted, a glass of fresh milk or some warm stimulating food may be served.

The food during the first four days should consist largely of strained water gruels, prepared from steel cut oats and bran, or from rolled wheat or cream of wheat. Stewed prunes, toast, soft boiled eggs or other egg foods should be served once per day at the noon meal. Fresh milk is best given during the afternoon or evening or at 10 a. m. A slice of toast may be served with it. If the milk of the mother is scanty, serve water gruels several times per day. If the mother has too much milk, fluid foods should be restricted and a dry diet adopted. After the fourth day add rice, baked potatoes, fish and a small amount of meat to the diet. Avoid drinking milk or other liquid food, except a little water with the dinner. If milk or broth is desired, take it at the beginning of the meal. Avoid artificially prepared desserts at the end of the meal. Use oranges or grapes as desserts, or a little black coffee and toast.

Suggestive Menus for Breakfast during the First Week.

1. Three-fourths of a pint of barley gruel with or without cream, 2 crusts.

2. Eight ounces of cornmeal mush with egg and dried fruit. 4 ounces of hot cream. 2 crusts.

3. Stewed or soaked French prunes with whole wheat bread and butter. 10 ounces of bran tea or Kneipp’s malt coffee with cream and milk-sugar.

4. One pint of bran and oatmeal gruel with butter, soaked French prunes, 2 black crusts.

5. Eight ounces of fresh raw or boiled milk with 3 ounces of barley water and a slice of toast.

6. Rice flour with egg and currants and hot cream and 2 crusts.

7. Rylax with hot cream, soaked prunes or raisins.

8. Bread soup with hot cream, soaked prunes or raisins.

9. Rice with hot cream and soaked prunes or raisins.

10. Malt coffee with toast and butter. Soft boiled eggs.

Menus for Dinner during the First Week.

1. Cream toast, light rice, or cornmeal with egg.

2. Soup of asparagus or green peas with toast.

3. Soft boiled eggs with toast, baked apple.

4. Cream of bean or lentil soup, bread and butter.

5. Broth with egg. Fish with baked potatoes, apple sauce with toast and butter.

6. Spinach with boiled eggs and bacon. Bread and butter.

7. Barley soup with crackers. Lamb chop with sprouts and yolk of one egg.

8. Chicken soup with rice. Chicken with string beans, stewed prunes.

Menus for Supper during the First Week.

1. Strained barley or oatmeal gruel with cream.

2. Cream of wheat or farina with cream.

3. Sago or tapioca with cream and zwieback.

4. Malt coffee or bran tea with cream and zwieback.

5. Boiled custard with fruit sauce and zwieback.

6. Cream of pea or lentil soup with celery.

7. Cream toast or shredded wheat with cream.

8. Cream of tomato soup with zwieback and celery.

If food is required between meals, give plain milk, bran tea, or malt coffee with cream and zwieback.

## CHAPTER III.

CARE AND FEEDING OF CHILDREN.

THE NURSERY.

The nursery should be well lighted and ventilated, and if possible be located on the southeast side of the house. The windows should be broad and not too low. The wall-paper should be a cheerful green or blue with designs of lighter shades, and the rug of brown or tan color. Avoid all bric-a-brac, useless curtains, and other hangings which tend to darken the room, gather dust and absorb odors. The furniture should be adapted to the size and needs of the child. During the first four years the meals are best served in the nursery, or at a time when the parents are not at the table. It avoids much unnecessary excitement and temptation, and if the child is under the constant care of the mother it will give her relief during these hours. All children between the ages of four and ten should have their evening meals served alone, or else be so well trained as not to expect to eat the same food as the adults.

PREPARATION OF FOOD FOR INFANTS.

MILK.

In preparing modified milk or other fluid foods for infants, where top milk is used, it is very important that the milk contain the same amount of cream for each feeding, or else digestive disturbance and irregularity of bowel movements will occur.

If milk, fresh from the cow and run through the cooler, is put into bottles or jars and kept at the same temperature, the same percentage of top-milk will be obtained daily. Five hours is generally sufficient to obtain the desired quality. The best means of removing it is by a spoon or siphon.

If raw milk is used without being sterilized, the desired amount for each meal should be put into sterile bottles directly after delivery and lightly covered by cheese-cloth or cotton and kept on ice or other cold place. In this way each bottle will contain the same amount of cream.

PREPARATION OF MODIFIED MILK (RAW).

Put the desired amount of top-milk into as many bottles as are required for feeding during twelve hours. Prepare a solution of water and milk-sugar by dissolving the sugar with the desired amount of boiling water. Let cool and keep on ice for twenty-four hours. At each feeding, add the prescribed amount of water to the milk, shake and heat in a water bath. Add a tablespoonful of lime water or barley water. If the milk cannot be obtained fresh twice per day, it is safer to scald the milk which is used during the night.

All milk, even if handled carefully, contains a large number of germs. When one is not certain that the cows from which the milk is obtained are healthy, the milk should be sterilized. During the summer it is safer to scald or sterilize all milk for infants.

SCALDED MILK (MODIFIED).

Dissolve the desired amount of milk sugar in boiling water in a clean saucepan, add the milk, stir over a quick fire until it foams, which means that the milk is heated to about 200° F. The most harmful germs are generally destroyed by this process. Pour the milk into a clean pitcher and set the latter in a pan of cold water. Stir the milk until cold and change the water several times. The stirring makes the milk homogeneous and easier to digest. If any scum has formed on top, through careless preparation, the milk should be strained through a cheese-cloth before putting it into bottles. Put a cotton stopper in the bottles and set on ice. Milk prepared in this manner is generally suitable for the average healthy infant.

STERILIZED MILK (MODIFIED).

Dissolve the milk sugar as directed for scalding milk. Add the desired amount of milk, top-milk or cream, and prepare as directed in the chapter under “Sterilized Milk.”

PASTEURIZED MILK.

Put the desired amount of milk or milk and cream mixture into sterile bottles, put on a stopper and set in a water bath; heat the water to 155° or 170° F., and keep it at that temperature for 30 minutes. Then remove the bottles at once, cool them in a pan of cold water and set on ice.

BOILED MILK.

Put the desired amount of milk, or modified milk, into a clean saucepan, stir over a hot fire and boil from 2 to 5 minutes. Then cool by setting the pitcher into a pan of cold water; stir until cold and set on ice. This is excellent for infants as well as for the sick who suffer with diarrhœa. The milk may be modified with arrow-root, barley water or rice flour gruel, which has been boiled with salt and water and a stick of cinnamon. Milk-sugar should be boiled with the gruels, two level tablespoonsful to a pint of boiling water.

ESKAY’S FOOD.

Prepare as directed on label or use like the foregoing in place of arrow-root.

DR. BIEDERT’S MILK AND CREAM MIXTURES.

1st month--4 ounces of cream, no milk, 12 ounces of water, 3 tablespoonsful of milk-sugar.

2nd month--4 ounces of cream, 2 ounces of milk, 12 ounces of water, 3 tablespoonsful of milk-sugar.

3rd month--4 ounces of cream, 4 ounces of milk, 12 ounces of water, 3 tablespoonsful of milk-sugar.

4th month--4 ounces of cream, 8 ounces of milk, 12 ounces of water, 3 tablespoonsful of milk-sugar.

5th month--4 ounces of cream, 12 ounces of milk, 12 ounces of water, 3 tablespoonsful of milk-sugar.

6th month--no cream, 16 ounces of milk, 8 ounces of water, 2 tablespoonsful of milk-sugar.

DIRECTION FOR PREPARATION.

Put the desired amount into a saucepan and scald, as directed under “Scalding Milk,” or put into bottles and pasteurize or sterilize.

If the bowels of an infant are too loose, lessen the amount of cream, and add more milk in place of it. If the child is constipated, add more cream and use less milk. If it disagrees, add oatmeal, rice, rye, barley or legume water. For preparation, see “Teas,” in Chapter on Fluids. Use one-half the amount of water, as directed above, add the other half in the form of tea. Prepare the tea separately, and add the desired amount to each bottle when heating. Camomile tea is often beneficial for a few days. It can be added in the same manner as other teas, or given without sugar or cream, when colic appears. The latter way is preferable to too much hot water, when the infant is suffering with colic.

ORIGINAL RECIPE FOR DELICATE INFANTS.

=Mixture of Cream, Milk, Water, Milk-Sugar, Rice Flour and Pearl Barley--(Condensed Milk, if Required).=

Dissolve two tablespoonsful of rice flour in a little cold water, stir into twelve ounces of boiling water, add one-fourth of a teaspoonful of salt, and boil for 20 minutes. Pour into a pitcher and keep on ice for 24 hours. Use.

Soak one-fourth of a cup of pearl barley for several hours, or over night. Boil with a quart of water and a little salt for one and one-half hours. This will make about ten ounces of barley water when strained. Keep the barley water and rice flour gruel in separate pitchers. If an additional amount of condensed milk is found more agreeable, add one tablespoonful of Eagle Brand Condensed Milk to the barley water in place of milk-sugar, before straining it.

Prepare the milk as follows: Dissolve two tablespoonsful of milk-sugar in ten ounces of boiling water, add four ounces of cream and four of milk, stir the milk and water in a saucepan over a quick fire until it foams, and pour into eight clean warm bottles which have been set in a kettle of hot water. Put cotton stoppers in the bottles, and pour enough water into the kettle so that it is even with the milk in the bottles. Let it stand on a hot stove and keep the water at the temperature of 170° to 200° F. for half an hour. Then set the kettle on the floor and when the water is cold, remove the bottles and put them on ice. At each feeding, add one ounce of the prepared barley water, and a tablespoonful of rice flour gruel to the bottle; shake well, and heat by setting the bottle in warm water. This will make about 28 ounces of food for 24 hours, or 3¹⁄₂ ounces per bottle for eight feedings during 24 hours. This quantity is required for the average child during the second month. Ten feedings are generally required during the first month.

During the first week of the infant’s life use 5 ounces of cream, 5 ounces of water, 8 ounces of rice and barley water, and no milk. This makes 18 ounces of food for 24 hours, or about 2¹⁄₂ ounces per bottle for ten feedings during 24 hours. If a larger quantity is desired during the first month, add 2¹⁄₂ ounces of water and 2 ounces of milk to the cream mixture, then gradually change to the proportion given in above formulas. As the child grows older, increase the amount of milk to 12 or 15 ounces until the age of ten months. After that age 42 ounces of food is required during 24 hours, and the child is generally able to begin with semi-liquid or solid food. The rice flour alone, or any other cereal gruel or water may be used in place of barley and rice, but the latter is found especially beneficial for delicate infants with whom plain modified milk disagrees.

It is often desirable to change the cereal occasionally. Use oats, rye and barley during the winter and the lighter cereals during the summer. Other suitable foods for the infant are bran or rye tea with or without milk or cream, and broths from veal or mutton with the yolk of an egg (10 ounces of broth to one yolk). Strained steel cut oats and bran are excellent for a while where milk or cream are found to disagree.

During the period from the tenth to the fifteenth month the healthy infant requires an addition of solid food. The appearance of the teeth indicate when it should begin. The change must be made gradually from liquid to semi-liquid and finally to solid food. The middle of the day is the best time to begin with the change of food. Lean meat is not a necessary food for children, therefore it is mentioned only occasionally for those who think their children must have it. On, the other hand, legumes are a very important food for young children, and their use should begin during the second year. They are easily digested if prepared in the form of soups and purees, and combined as directed in the different menus. They should not be given at night.

SECOND PERIOD: FROM THE TENTH TO THE FIFTEENTH MONTH.

During this period the infant should sleep three times during the day: From 8 to 10 a. m., from 1 to 3 p. m., and from 6 to 8 p. m. If the child should not awaken for the last feeding and sleep until 4 or 5 a. m., give the feeding at 4 a. m. instead of between 8 and 10 p. m. If it should be in the habit of awakening during the middle of the night, change the habit by awakening it at 10 p. m. Reduce the quantity of milk given at this time gradually to 3 or 4 ounces, and finally replace it by water.

If the child should sleep from 6 p. m. to 6 a. m. without awakening, it does not require the extra feeding; four meals are sufficient.

Some children require five meals until they are two years old. With intelligent study and simple regularity the mother can make her work very easy. She can transform delicate children into strong, vigorous ones, avoid disease and many unnecessary doctor bills.

Do not begin the habit of stuffing the child with bread and crackers every time it cries. If it desires something to bite upon give it a teething-ring. Give the child as many meals as it requires, but avoid feeding between meals. Give it cold or slightly warmed water between meals. Do not force the child to drink water. If fed correctly it will call for the necessary amount of water. If a child is too heavy in weight for its age, reduce the amount of milk. Give it strained oatmeal, bran and barley gruels, with butter or cream. Some children require three pints of milk during 24 hours, between the tenth and fifteenth months, while others are satisfied with one and one-half pints of milk and four to six ounces of cream. If broths or other nutritious liquids are substituted for milk, the amount of milk required for the day would be less than that mentioned above. Never force the child to eat food; when it awakens in the morning it generally requires food immediately. When it awakens for its dinner, let it play for a while until it calls for food. If it refuses food, leave out a meal once in a while, or reduce the number of meals to suit the appetite.

MENUS FOR THE SECOND PERIOD: FROM THE TENTH TO THE FIFTEENTH MONTH.

I.

Between 6 and 8 a. m.--Plain or diluted milk.

Between 10 and 12 a. m.--Flaked rice gruel with sterilized cream.

Between 2 and 3 p. m.--Ten to twelve ounces of plain or diluted milk.

Between 5 and 6 p. m.--One cup of broth with egg, one-half slice of toast with butter.

Between 8 and 10 p. m.--Ten to twelve ounces of plain or diluted milk.

II.

Between 6 and 8 a. m.--Gruel of steel cut oats with one-half part of sterilized cream.

Between 10 and 12 a. m.--Bread gruel with butter or cream.

Between 2 and 3 p. m.--Ten to twelve ounces of plain or diluted milk.

Between 5 and 6 p. m.--Sago gruel with zwieback and butter (prepared with unfermented beer).

Between 8 and 10 p. m.--Ten to twelve ounces of plain or diluted milk.

III.

Between 6 and 8 a. m.--Strained barley gruel with sterilized milk.

Between 10 and 12 a. m.--Prune toast with beachnut bacon. Between 2 and 3 p. m.--Plain or diluted milk.

Between 5 and 6 p. m.--Sago gruel with cream and crackers or zwieback.

Between 8 and 10 p. m.--Plain or diluted milk.

ADDITIONAL MENUS SUITABLE BETWEEN 10 AND 12 A. M.

1. Cream toast. 2. Barley and bread gruel. 3. Bran and oatmeal gruel. 4. Cream of tomato soup with crackers. 5. Toast with creamed chipped beef. 6. Baked oats with prune jam and beachnut bacon. 7. Baked cornmeal with egg and cranberry sauce. 8. Light egg toast. 9. Soft boiled egg and toast.

MENUS FOR THE THIRD PERIOD: FROM THE FIFTEENTH TO THE TWENTY-FOURTH MONTH.

I.

Between 7 and 8 a. m.--Strained steel cut oats with sterilized cream.

Between 11 and 12 a. m.--Ten to twelve ounces of plain or diluted milk.

Between 1:30 and 2:3O p. m.--Light rice with sterilized cream and crackers.

Between 5 and 6 p. m.--A cup of unfermented beer and toast with butter.

Between 8 and 9 p. m.--Ten to twelve ounces of plain or sterilized milk.

II.

Between 7 and 8 a. m.--Cream of wheat with sterilized cream.

Between 11 and 12 a. m.--Broth with egg, and toast with butter.

Between 1:30 and 2:30 p. m.--Juice of one-half an orange, black bread pudding, celery.

Between 5 and 6 p. m.--A cup of plain milk and two graham crackers.

Between 8 and 9 p. m.--Ten to twelve ounces of milk, plain or diluted, with rice or barley water.

III.

Between 7 and 8 a. m.--Cornmeal mush with cream.

Between 11 and 12 a. m.--A cup of unfermented beer with zwieback and butter.

Between 1:30 and 2:30 p. m.--Three to five strawberries, one to one and one-half egg with toast and cereal.

Between 5 and 6 p. m.--A cup of plain milk with zwieback and calves’ foot jelly.

Between 8 and 9 p. m.--Ten to twelve ounces of milk.

IV.

Between 7 and 8 a. m.--Bread soup with cream or butter.

Between 11 and 12 a. m.--Plain milk with unsweetened graham crackers.

Between 1:30 and 2:30 p. m.--Strained bean soup with buttered toast.

Between 5 and 6 p. m.--A cup of milk with crackers, or cream of tomato soup.

Between 8 and 9 p. m.--Plain or diluted milk per bottle.

V.

Between 7 and 8 a. m.--Rylax with sterilized cream.

Between 10 and 12 a. m.--Plain milk and crackers.

Between 1:30 and 2:30 p. m.--One-third to one-half cup of raspberries, eggs with toast and butter.

Between 5 and 6 p. m.--Plain milk and crackers.

Between 8 and 9 p. m.--Plain or diluted milk.

VI.

Between 7 and 8 a. m.--Turoena with cream and black crusts.

Between 10 and 12 a. m.--Plain milk and crackers.

Between 1:30 and 2:30 p. m.--Pea puree on toast, celery.

Between 5 and 6 p. m.--Plain milk and crackers, or tomato soup with cream.

Between 8 and 9 p. m.--Plain or diluted milk.

VII.

Between 7 and 8 a. m.--Black cream toast or shredded wheat with cream. Between 10 and 12 a. m.--Plain milk or broth and crackers.

Bet’n 1:30 and 2:30 p. m.--Light rice pudding, three ounces of strained tomato juice.

Between 5 and 6 p. m.--Unfermented beer, stale bread and butter.

Between 8 and 9 p. m.--Plain or diluted milk.

VIII.

Between 7 and 8 a. m.--Rice with sterilized cream or butter and egg.

Between 10 and 12 a. m.--Plain milk with crackers.

Bet’n 1:30 and 2:30 p. m.--Two leaves of lettuce, one carrot, one tablespoon of bean puree on toast.

Between 5 and 6 p. m.--Cream of tomato soup with zwieback.

Between 8 and 9 p. m.--Plain or diluted milk.

ADDITIONAL MENUS FOR DINNER DURING OR AFTER THE THIRD PERIOD:

1. One-half orange, one or two ounces of boiled fish, one-half of an apple, one to two tablespoons of raw rylax.

2. One-half of an apple, one or two eggs, one to two tablespoons of raw rylax.

3. Cereal salad with carrots and fish.

4. Legume soup, butter and bread, raw carrots.

5. Well boiled macaroni, one to two tablespoons of cold grated cheese.

6. Light rice with cold grated Swiss cheese.

7. Cereal salad with apple and eggs.

8. Lettuce, baked potatoes, beachnut bacon and one egg.

9. Mashed carrots, two tablespoons of young green peas, bacon, toast with butter.

10. String beans with stale bread and butter, bacon and egg.

11. Finely chopped spinach, bacon, egg, stale bread, butter.

12. Three to five cherries, light omelet.

13. Cereal salad with chopped apples, two to three tablespoons of cottage cheese.

14. Baked oats with prunes or cranberry sauce and bacon.

15. Whole wheat with sterilized cream and celery.

16. Peach and cereal salad, beachnut bacon and one egg.

ADDITIONAL MENUS FOR SUPPER DURING OR AFTER THE THIRD PERIOD.

1. Rice with egg and clear soup.

2. Gruels prepared with milk, cream, bran, bread, egg or soup stock.

3. Plain milk with stale bread or zwieback.

4. Huckleberry or cherry soup with whites of egg, and zwieback with butter.

5. Cream of tomato or thin pea soup with celery or zwieback.

6. Vegetable soups of asparagus or of strained canned corn.

7. Rice flour with egg, currants and cream.

8. Chocolate cornstarch with cream and black crusts.

9. Apple-sago or cornstarch with egg and cream, and zwieback.

10. Calves’ foot jelly with tomato, zwieback with milk.

11. Cook’s flaked rice gruel with cream and cracker.

12. Boiled custard with fruit sauce and black crusts.

13. Potato soup with cream and black crusts.

14. Clam broth with cream and zwieback, or with Grant’s crackers.

15. Melon with lemon, finely chopped chipped beef on toast.

16. Poached eggs on toast.

17. Fruit or vegetable soups with cream or egg.

18. Milk soups or milk gruels with black crusts.

19. Beer soups with egg or cream and zwieback.

20. Fruit toast with rich milk.

21. Broth with egg triscuit or zwieback with butter.

22. Red fruit pudding with cream and zwieback.

23. Baked apples in gelatine with cream and zwieback, or with Grant’s crackers.

24. Thin legume soups with cream or butter.

Some children are able to digest all the above mentioned foods before they are three years old; others are not. Certain foods are agreeable to certain temperaments and disagreeable to others. No exact rules can be laid down. Reason and judgment must guide the mother in the selection of foods as well as in other details.

GENERAL SUGGESTIONS.

Unleavened crackers, raw cereal flakes and stale sundried pompernickle or whole wheat bread are the best dry cereal foods for children. If cooked cereals are served, crackers and wheat bread are not necessary at the same meal. A few black crusts or raw vegetables combine better with cooked cereals.

Soda crackers or thoroughly toasted unsweetened zwieback may be given occasionally for the evening meal in combination with sago, fruit gruels or jellies.

Do not feed a child fresh breads and cakes which contain soda, yeast or baking powder.

A child over three years of age may eat occasionally unleavened fruit cake, pancakes and fruit tarts which are prepared with eggs.

Never allow a child to eat ice-cream at the end of a heavy meal. Serve it at the beginning of the meal or during the afternoon.

Four meals per day is generally the best plan for a child, as long as it sleeps during the day-time. If it is fed on plain, non-stimulating food it generally takes a nap up to the age of 4 or 5 years, and sometimes later, while a child that is fed upon meats, beef juices, meat soups and excess of starch and sweets often refuses to sleep during the day-time at the age of two.

Meats and sweets or excess of any kind of food irritate the sensitive nerves and produce restlessness and sleeplessness in the child, and much unnecessary work and sleepless nights of the mother. Any normal healthy child can be trained in the matter of eating, sleeping, evacuation of the bowels and in other details like clock-work, if the proper conditions are furnished.

At the end of the third year the child may begin to eat well baked beans, peas or lentils several times per week during the winter. They should be given at the noon meal, in combination with raw or finely mashed carrots, or with a tomato salad and raw greens. No more than two tablespoonsful should be given at one meal. Systematic training in chewing is absolutely necessary for a good digestion. If legume foods should cause gas on the stomach, they must be strained and given in the form of soups or purees. Walnuts may also be used. Give two or three at the end of the meal. For combination, see “Menus for Adults.” The amount of food should be increased gradually. At the age of 12 or 14, a child may eat nearly as much as an adult.

Moving picture shows, car and automobile rides require more nervous energy than strolling in the woods. Instead of supplying the system with plain nutritious foods, such as milk, nut preparations or wholesome sandwiches on such occasions, the excitable nerves are generally more stimulated by artificial foods: candies, cookies, sweet graham crackers, gums or by exhilarating (pure fruit?) lemonade or germ laden ice-cream.

Artificial lights and amusements of this kind, associated with nerve starvation, cause much eye trouble in children. Think of the amount of nervous and muscular energy expended during those hours in comparison with walks or other kind of natural amusements!

If the chewing of gum, candies and other fancies is permissible in cars and theatres, why not wholesome foods? A small satchel will hold an aluminum can with milk, a few napkins and other wholesome food products. If confectionery and ice-cream parlors and cheap restaurants were supplanted by hygienic food laboratories and pure water stands, saloons would soon be on the decrease.

WRONG MANAGEMENT.

The dyspeptic business men and women who have no time or power to digest a meal during the middle of the day are generally the victims of early habits acquired when at school.

We cannot try to change the fixed and immovable laws of nature without paying the penalty. Nature will keep us in order and control our machine, if we fulfill her laws. The sun is in sympathy with our digestive forces; therefore we should rest from labor during the middle of the day, so that the muscles of the stomach may be able to give all the circular movements, and others that are necessary, to thoroughly mix the food with the stomach juices for rapid digestion. Solid foods of the protein class, can only undergo perfect digestion if eaten in the middle of the day. They require many hours to digest, and in this way they are ready for oxidation and assimilation at night, when the air is cool. The body can rest, and the lungs and heart can work better when the stomach is emptied. While on the other hand, if the heaviest meal is taken at night, it is either too rapidly digested by physical force, or it is left half digested in the stomach over night. It congests the liver and kidneys, produces fermentation, robs lungs, heart and skin of their nerve force, and creates an abnormal appetite the next morning for an excess of energy-giving food, or it produces a languid feeling and loss of appetite. Such a system of living is responsible for the large number of acute and chronic diseases and consumption, while those who seemingly keep in good health under such conditions do surely shorten their life.

Perfect health and comfort are worth more than earthly possessions, and those who strive earnestly to possess and retain health will find a way to change their system of living. There is strength in union, and if a sufficient number of sensible people demanded different hours for school-children and for people who work indoors, it would be possible to obtain them.

During hot summer days or in the tropics the noon hour is not always the best for the heaviest meal of the day, but neither should it be spent for work. Two meals per day is the best plan on hot days. An individual who is always keyed up to the highest point during the middle of the day, and expends the best of his energy for work, cannot expect anything else but bankruptcy.

For people who desire two meals per day, the best time for breakfast is between nine and ten in the morning, and for dinner between three and four in the afternoon.

If three meals are taken, hard muscular workers, or those who are employed out of doors, do well to substitute for their dinner a substantial cold or warm lunch. If through lack of time and convenience a child cannot have its dinner before 4 p. m., it is better off without it. Remember that a cooked dinner consisting of meat, potatoes and vegetables is not at all necessary for the child’s welfare and development, and cooked vegetables should never be forced upon it if it prefers to eat them raw. Healthy children have keen instinct, and unless their appetite has become perverted by sweets and other artificial, unnatural foods, they are more likely to select the right kind of food than the average adult.

This book gives a large number of menus, consisting of raw foods, which can be quickly prepared when the child comes home from school. Nuts, fruits and raw vegetables form an ideal diet for the summer. Baked beans, peas and lentils warmed over, or jellied fish, egg foods, cheese or steamed puddings in combination with a warm soup or raw apples form a perfect meal during cold, winter days. If the dinner is eaten between the hours of 3:30 p. m. and 4:00 p. m., no more food is necessary. If it is served at noon, give milk or soup between 5 and 6 p. m. Children should take at least one-half an hour’s rest before eating, when coming home from school. The better way would be to allow children two hours for their noon meal or curtail the hours of school work from 9 a. m. to 1 or 2 p. m. Such is the custom in many European countries, and there is no reason why it could not be practiced here.

Children between the ages of eight and fourteen should retire between 7 and 8 p. m. If they get sufficient sleep and are properly fed, children’s diseases need not be feared.

## CHAPTER IV.

LIGHT LUNCHES AND SANDWICHES.

LIGHT LUNCHES.

Menus for children, students at college and men and women who have to toil indoors. They can be had in almost any good cafeteria, or be prepared quickly on a gas or alcohol stove:

1. Corn and tomato soup with black crusts.

2. Cream of tomato soup with zwieback.

3. Green pea soup with zwieback and celery.

4. Broth with egg. Sandwiches with bologna or cold meat.

5. Buttermilk with graham toast.

6. Fresh milk with tomato toast.

7. Fruit gruel with white of eggs, and bread or toast with butter.

8. Strained canned tomato juice with whole wheat toast and butter.

9. Orange juice, green leaf vegetable with fried bacon and soft boiled eggs.

10. Pineapple salad with whipped cream and toast.

11. Apple or banana salad with lettuce and French or mayonnaise dressing, orange juice.

12. Potato salad with lettuce and soft boiled eggs.

13. Strawberries, raspberries or blackberries with rich fresh milk and zwieback or toast, butter and eggs.

14. Cherries and egg food.

15. Cream cheese with apples and sandwiches.

16. Fig or date butter with ryenuts and rich fresh milk or sandwiches.

17. Raw huckleberries (one-half to one cupful) with butter and stale bread.

18. Lettuce with two or three bananas and one-half to one glass of strained cranberry juice.

19. Apple salad with lettuce and almond cream or whole almonds.

20. Apples, raisins and six to twelve nuts.

21. Gelatine of fruit, or bread and bran with cream and toast.

22. Clam broth or cream soup with toast and raw celery.

23. Musk melon with lemon and berries.

24. Baked apples in gelatine with fish salad.

25. Ambrosia or apple sauce with whites of eggs and toast.

LUNCHES FOR THEATRES.

Cocoanut wafers, macaroons prepared with almond paste, Hershy’s chocolate, white figs and rye nuts, sandwiches with fruit butter or ground dried fruits and nuts.

AFTERNOON DRINKS AND DAINTIES.

Postum, weak tea, bran tea with cream, unfermented apple juice, fresh apple cider.

FOODS--Fruit cakes, tarts, cream puffs, cream rolls, zwieback, Huntly and Palmer biscuits, nabiscos, sandtarts, ice-creams, fruit gelatines.

SANDWICHES.

The sandwich is an important part of the bill of fare. It is not necessary to eat a cooked dinner in order to have a square meal, but for those who work indoors and are unable to take walking exercises before or after their noon meal, it is important to take some warm fluid or semi-fluid food in the form of broth, milk or soup as an entree or with their meal. With the convenience of modern inventions of gas, alcohol and electric stoves, or patented bottles which keep food warm for hours, this is easily obtained.

An endless variety of nutritious lunches can be prepared from left-over or fresh vegetables, meats, fish, eggs and cheese, or from raw cereals, nuts, fruits and greens. The bread used for sandwiches should always be stale or sun dried and be kept in a dry place in a tin box with good ventilation.

MENUS FOR LUNCH OR SUBSTITUTES FOR DINNER.

Grated Cheese with Apples and Buttered Bread.

1. Grate two to four ounces of Swiss or American cheese and carry in a glass jar or paper bag. At lunch-time peel one or two apples, cut them up in small pieces and mix with grated cheese. Eat with buttered bread.

Meat Sandwiches with Olives and Mayonnaise Dressing.

2. Prepare a salad from left-over meat, mixing with olives and dressing, or slice the meat and put between layers of bread, and mix the olives with mayonnaise dressing.

Scrambled Eggs on Sandwiches, and Cherries.

3. Eat the cherries at the beginning or at the end of the meal; lettuce is a good addition.

Ground Nuts with Apples and Raisins.

4. Grind six to twelve nuts in the morning and keep in a jar or paper bag. At lunch-time cut one apple into small pieces, add twelve raisins and the ground nuts. Eat with or without bread and butter. It is best to use only one kind of nuts at a time. Celery is also a good addition.

Nut and Date Sandwiches.

5. Remove the stones from one-half dozen or more dates, cut the dates into small pieces and mix with one-third or one-half the amount of chopped or ground walnuts. Spread on buttered bread or eat the bread with it. Apples combine well with it, either as a substitute for bread or in combination with it. In place of whole nuts, nut-butter may be used; the latter should always be diluted with an equal amount of water.

Figs, raisins or dried currants can be used in the same way as dates. Lettuce and celery are good additions.

Tomatoes with Popcorn, Bread and Butter.

6. Prepare a salad with tomato and lettuce, or strain some canned tomatoes. The latter can be carried conveniently in a small Mason jar. Always open the jar a little, if left to stand in a store or office, so the air can circulate through it. Take one cup of tomato juice in combination with one-half pint or more of warm, buttered popcorn. Eat bread and butter with it, if desired.

Egg Sandwiches with Watercress and Olives.

8. Slice some hard boiled eggs and lay on buttered bread. Mix some olives and watercress with mayonnaise dressing, and serve with the bread. Egg sandwiches combine well with sliced or potted ham, or with anchovy or herring--butter, or with apples.

Cottage or Cream Cheese Sandwiches.

9. Spread thin slices of rye or black bread with cheese. Combine with apples or olives, with or without lettuce and mayonnaise dressing.

Cabbage Salad with Bread, Butter and Bologna.

10. Prepare the salad in the morning, mix with mayonnaise dressing and carry in a glass or jar. Prepare the bread with butter and thin slices of bologna or ham. Eat the cabbage salad as an entree or with the sandwiches. Hard boiled eggs are a good addition.

Potato Salad with Black Bread and Butter and Bologna.

11. Serve the salad as an entree. Prepare thin slices of pompernickle with butter and bologna or ham, and combine with hard boiled eggs. Nuts may be substituted for eggs.

Peanut and Olive Sandwiches.

12. Remove the stones and cut the olives into small pieces, mix with diluted peanut butter, and season with lemon.

Spread on rye bread.

Egg Sandwiches with Ham or Chipped Beef.

13. Chop some ham or beef very fine. Prepare some eggs for scrambling, mix with the meat and finish like scrambled eggs. When cold spread on sandwiches.

Raw Beef Sandwiches.

14. Wash some freshly cut round-steak, dry and scrape. Spread on buttered triscuit or soda cracker. Combine with lettuce and French dressing. Serve at once.

Sandwiches with Sausage.

15. Spread thin slices of rye or black bread with butter. Cover with liver sausage, blood sausage or metwurst. Goose fat or leaf lard can be substituted for the butter or be omitted. Combine with tart apples. Onions and lettuce is also a good addition.

Meat Sandwiches with Tomatoes and Cucumbers.

16. Cut some cold boiled or roasted lean meat into thin slices and lay on buttered bread. Eat cucumbers with it.

## CHAPTER V.

FOOD COMBINATIONS AND MENUS.

DO NOT MIX.

Meat and Cheese.

Cherries and Milk.

Fancy Summer Fruits and Onions.

Fancy Summer Fruits and Cucumber.

Nuts and Excess of Starchy Food.

Potatoes and Tomatoes.

Potatoes and Tart Fruits.

Potatoes and Fresh Yeast Bread.

Potatoes and White Bread.

Potatoes and Underground Vegetables.

Cooked Greens and Raw Greens.

Meat and Dates or Figs.

Pork and Sago.

Cucumber and Sago.

Strawberries and Tomatoes.

Strawberries and Beans.

Bananas and Corn.

Fat Pork and Cucumbers.

Pork and Sweet Fruits.

Pork and Fancy Fruits.

Pork and Corn.

Meat and Fish.

Raw Fruits and Cooked Vegetables.

Milk and Cooked Vegetables.

Milk and Meat.

Fresh Raw Fruits and Cooked Cereals.

Cooked Vegetables and Nuts.

Cheese and Nuts.

Boiled Eggs and Nuts.

Boiled Eggs and Canned Corn.

Boiled Eggs and Bananas.

Boiled Eggs and Fresh Pork.

Boiled Eggs and Cheese.

Bananas and Pork.

Bananas and Cucumbers.

Skim-milk and Fruit.

Cheese and Bananas.

Beans and Bananas.

GOOD COMBINATIONS.

Raw Fruits and Raw Cereals.

Raw Fruits and Raw Cereals and Nuts.

Raw Fruits and Raw Greens and Nuts.

Raw Cereals and Nuts.

Raw Cereals and Raw Milk.

Raw Cereals and Raw Vegetables.

Boiled Cereals and Boiled Milk.

Boiled Cereals and Boiled Cream.

Raw Greens and Meats or Eggs.

Boiled Greens and Meats or Eggs.

Fats and Acids.

Meats and Acids.

Cheese and Apples.

Cheese and Rye.

Eggs and Salted Meat.

Eggs and Acid Fruits.

Eggs and Greens.

Nuts and Apples.

Nuts and Bananas.

Almonds and Rice.

Nuts and Raisins.

Nuts and Dried Currants.

The harmony and disharmony between the different foods as mentioned above are only stated in a general way. Certain combinations are absolutely harmful to every individual, others are either harmful to certain temperaments, or, to mix them would mean a waste in the animal economy of the body.

REMARKS.

Use only one rich protein food at any meal.

Exceptions: A few nuts which are rich in fat may be eaten at the end of a meal where lean meat is served.

Milk and milk soups may be taken at the beginning of a meal where meat is served, but they should never be mixed with the meat dish or used at the end of a meal where meat is served.

## CHAPTER VI.

LAXATIVE FOODS.

Fruit juices, plums, tomatoes, apples, pears, grapes, figs, fruit-soups, fruit-gruels, raisins, gelatines, corn, oats, spinach, oranges, carrots, parsnips, bran, oil, butter, cream, olives, yolks of eggs, pecans, walnuts, Brazil nuts, cucumbers, onions, greens.

CONSTIPATING FOODS.

Skim-milk, liquid foods, fine flour bread, potatoes, tapioca, white of eggs, gluten, mush, lean meat and cheese made from skim-milk.

MENUS.

A menu which is one-sided or combined wrongly, that is, one in which either protein, carbohydrates, minerals or fluids are provided in excess, leads to waste of nervous energy as well as to waste of nutritive material. A wrong combination creates an abnormal appetite for too much or too little food.

Each person should learn by experience to select the kinds of food which yield him nourishment and avoid those which disagree.

MENUS FOR BREAKFAST.

People who feel the need of laxative foods during the spring season will find here a number of suitable breakfast menus to choose from:

1. Cooked spinach or yellow dock or mustard greens or dandelion leaves with rye or wheat bread and butter. Eggs or bacon, if desired.

2. Finely mashed boiled beets or turnips or potatoes or carrots or parsnips with plenty of parsley and bacon or ham or cornbeef or chipped dried beef.

3. Rhubarb salad and lettuce with French or mayonnaise dressing. Cornmeal cakes or muffins.

4. Mushroom salad with lettuce and French dressing. Bread and butter.

5. Cooked cereal of rice or wheat or rye with hot cream or butter and cucumbers cut in halves.

6. Sliced bananas and grapefruit with nut dressing or with mayonnaise dressing.

7. Cabbage salad with mayonnaise dressing, hard boiled eggs and bread with butter.

8. Strained canned tomato juice and bananas with lettuce.

9. Fish cakes with steamed potatoes, parsley and butter. Black crusts.

10. Baked or plain boiled cauliflower with cold boiled beef or chipped beef.

11. Boiled cauliflower with tomato sauce and stale bread with butter and grated cheese.

12. Tomato puree with fried parsnip balls, black toast with butter.

13. Radishes, green onions, whole wheat bread and butter.

14. Asparagus salad with ham hash, bread and butter.

15. Cream of potato soup with black toast or raw carrots or celery.

16. Salted mackerel with creamed potatoes, a glass of milk, celery.

17. Apple salad with mayonnaise dressing, a slice of stale bread and a glass of milk.

18. Lettuce with syrup dressing and German pancakes with bacon.

19. French rolls with butter and boiled ham, black malt coffee.

20. Warm apple pie with lettuce and cheese, black malt coffee.

21. Apple salad, corn bread, creamed chipped beef.

22. Shredded wheat with strawberries and milk or cream.

23. Lettuce, baked potatoes, fish salad with mayonnaise dressing.

24. Warmed-over macaroni with tomato puree and cold grated cheese.

25. Macaroni with cream sauce and frankfurter.

26. Codfish cakes with cream rice or apple rice or apple salad.

27. Omelet with lettuce and stewed prunes or syrup dressing.

28. Apple rice with bacon or eggs or fish croquettes, celery.

29. Boiled onions with black bread and butter and bologna or frankfurter.

30. Bread fritters with apple sauce or with lettuce and syrup dressing.

31. Bacon with string beans, bread and butter, stewed prunes.

32. Lettuce with mayonnaise dressing and baked potatoes with creamed beef.

33. Celery with French dressing and fried sweet potatoes with cranberry sauce.

34. Corned beef hash with eggs and triscuits with butter.

35. Lettuce with syrup dressing and buckwheat cakes.

36. Grated carrots with lettuce and unfired bread with butter or nut-cream.

37. Turnip salad with lettuce and unfired bread with butter or nut-cream.

38. Lettuce with French dressing and cornmeal patties with cranberry sauce.

39. Lettuce with French dressing and mashed potatoes with buttermilk and bacon.

40. Apple salad with lettuce and black bread with cheese.

41. Pear salad with cranberries and celery. Unfired bread with butter or nut-cream.

42. Lettuce with French dressing and baked potatoes and eggs.

WHAT SHALL WE DRINK WITH OUR MEALS?

This question is often asked. It depends entirely on the quality and combination of food which is eaten.

A diet consisting of a variety of solids and vegetables with excessive fluids gives the stomach nothing to do; the contents pass at once into the intestines. Such mixtures are ingested instead of being digested; they cannot be fully utilized because the stimuli upon the drainage of the body is lacking.

If dry foods are eaten, such as sandwiches, rice, macaroni, potatoes or dry cereals, without the addition of fruits, vegetables or soups, a small amount of liquid should be taken. Such simple foods do not form a perfect meal, therefore milk or broths are preferable to water. Water is best taken from five to fifteen minutes before the meal or from one to two hours after meals. Black malt coffee is sometimes beneficial if one-half cupful is taken after or with meals. It acts like a tonic, especially if the liver is sluggish.

## CHAPTER VI.

MENUS FOR DINNER.

Select menus suitable for the season of the year. In the spring-time use more of eggs, lamb, fish, green peas, spring chicken and egg-foods in the form of pancakes, omelets and puddings. During the summer eat very little meat. Use nuts, fish, eggs and milk foods. As the weather gets colder use more protein foods and carbohydrates. During the winter use a larger amount of dried legumes, nuts and meats, and more fatty foods. Add fruits and vegetables which are in season.

1. Apple salad with lettuce and broiled steak, shredded wheat with butter.

2. Cream of pea soup. Beef or roast pork with potato dumplings, stewed prunes.

3. Broiled chops with young peas and creamed potatoes. Oranges.

4. Tomato salad with lettuce. Veal with mushrooms and rice. Toast and coffee.

5. Cream of tomato soup. Veal chops with peas, stewed prunes.

6. Broth with egg. Spinach, hard eggs, tongue. Grapes or oranges.

7. Sweet potatoes with roast beef, tomato puree, celery. Black toast with coffee.

8. Apple salad with watercress, fish with shredded wheat or bread and butter.

9. Tomato jelly salad. Beef croquettes with tomato sauce and rice, celery.

10. Cream of potato soup. Cold beef with stewed prunes, bread and butter.

11. Bean soup. Cabbage or sprouts with mutton, bread and butter.

12. Raw oysters with lemon and apple salad, whole wheat bread and butter, celery.

13. Boiled veal or mutton with caper sauce and stuffed peppers, celery.

14. Barley soup with cracker. Roast duck with apple stuffing. Grapes or oranges.

15. Macaroni with grated cold cheese and lettuce salad.

16. Rice with grated cold cheese and lettuce salad.

17. Baked fish, boiled potatoes with parsley. Black toast with butter and coffee.

18. Meat soup with bread and butter. Fish salad. Apples or oranges.

19. Clam chowder. Omelet with lettuce and fruit sauce.

20. Pea soup with fried bread. Roast goose with apple sauce.

21. Baked potatoes with kidney stew. Black toast with butter.

22. Potato salad with lettuce and fish, black crusts.

23. Apple salad. Roast chicken with cranberry sauce. Steamed pudding with wine sauce.

24. Rice or barley soup with crackers. Corned beef with cabbage and creamed potatoes.

25. Tomato or apple salad with lettuce. Nuts.

26. Rice with tomato sauce. Nuts.

27. Rice with almond butter. Almonds.

28. Banana salad with rye nuts and lettuce. Nuts.

29. Pineapple salad with lettuce. Nuts.

30. Beef or fruit soup. Macaroni with cream.

31. Apple salad with lettuce, smoked eel with black bread.

32. Corned beef, boiled eggs, potatoes and cabbage.

33. Knorr’s pea soup with crackers. Stuffed peppers.

34. Roast pork ribs with apple filling. Oranges, black bread with butter, coffee.

35. Meat croquettes, beets, black bread and butter.

36. Roast chicken with sprouts. Cranberry sauce. Steamed rice pudding.

37. Green peas with dumplings and fried bacon, celery.

38. Tripe with tomato sauce and sprouts, triscuit with butter.

39. Apple salad with blood sausage, bread and butter.

40. Tomato salad with lettuce and fish, bread and butter.

41. Lamb stew with dumplings and green peas.

42. Lettuce salad. Mashed carrots and baked beans with lemon.

43. Pork with sauerkraut and dumplings.

44. Raw carrots and lettuce salad. Pork and lentils.

45. Beefsteak with eggs and potatoes, celery.

46. Pea soup with crackers. Fish with apple salad, celery.

47. Rice with frankfurters. Nuts.

48. Sour roast with potato dumplings and lettuce salad. Stewed prunes.

49. Broth with egg. Apple salad with onions and lettuce, pork chops.

50. Pea soup with toast. Fish with apple rice. Black coffee and crusts.

51. Apple salad with onions and lettuce, liver sausage, black bread.

52. Milk soup. Plum pudding with brandy sauce, celery.

53. Game or pork with sauerkraut and potato dumplings.

54. Tongue with mushroom sauce and baked potatoes. Crusts and coffee.

55. Apple salad with cottage cheese, olives, bread and butter.

56. Boiled beef with string beans, steamed potatoes with white sauce.

57. Baked oatmeal with cranberry sauce and celery.

58. Carrot salad with lettuce. Lima beans with cold pork. Oranges.

59. Fish with potato salad and black crusts. Grapes.

60. Roast mutton with peas and baked potatoes, celery.

61. Bean soup with raw carrots, bread and butter.

62. Barley soup with soda crackers. Swiss cheese and apple salad.

63. Lettuce salad with omelet and stewed prunes or cranberries.

64. Tomato and lettuce salad with pork tenderloin. Oranges, bread and butter.

65. Mashed carrots or beets with lemon, and fat or lean pork. Green grapes.

66. Pea soup with fried bread. Calves’ liver with apple salad.

67. Lentil soup with fried bread. Codfish balls with apple sauce.

68. Rice and tomato soup. Boiled beef with horse-radish sauce and cabbage.

69. Milk soup. Bologna, toast and butter.

70. Salad of tomatoes or apple with mayonnaise dressing. Roasted chestnuts.

71. Calves’ tongue with mushroom sauce and rice. Crackers with butter.

72. Lettuce salad. Fried eggplant with lemon and beefsteak, string beans.

73. Blue or white cabbage with cold or warm roast pork and baked potatoes or apples.

74. Cabbage rolls with potatoes and white sauce. Bread pudding.

75. Raw sweet corn and tomato salad with French dressing. Bread and butter.

76. Chicken soup with rice. Roast chicken with stuffed apples and cranberry compote, celery.

77. Green pea soup with fried bread. Breaded sour goose with potatoes and apple sauce.

78. Bean soup with cream. Apple dumplings with lemon sauce.

79. Celery and apple salad with mayonnaise dressing. Baked squash with lemon and beefsteak. Grapes.

80. Boiled cabbage with egg dressing. Bread pudding with stewed prunes or fruit sauce.

81. Apple and pineapple salad with whipped cream. Almonds and raisins.

82. Apples and lettuce salad. Buckwheat pancakes with syrup dressing. Nuts.

83. Corn bread, 3 to 6 ounces of canned strained tomato juice. Nuts.

84. Cream of corn soup with black crusts. Nuts.

85. Potato salad with cottage cheese and lettuce.

86. Boiled or steamed bread pudding with tomato sauce or fruit sauce.

87. Lentils with onions. Apple bread pudding, black coffee.

88. Tomato soup with crackers. Warm pop corn or roasted chestnuts.

89. Fresh codfish with horse-radish sauce and boiled potatoes. Black bread with butter.

90. Peanut roast with tomato sauce and celery.

91. Polenta with apricot or cranberry sauce and cheese.

92. Boiled whole wheat with butter or hot cream and cucumbers. Nuts.

93. Baked rolled oats with cranberry sauce, celery.

94. Smoked goose breast with apple salad and black bread.

95. String bean soup. Lima beans or cow beans with bacon. Oranges.

96. Asparagus salad. Spring lamb with caper sauce, bread and butter.

97. Cherry soup. German pancakes with lettuce and syrup dressing.

98. Blackberry soup. Cereal or bread omelet with lettuce and syrup dressing.

99. Milk soup with sago. German pancakes with gooseberry compote.

100. Wine soup with wafers. Fish-pudding with apple sauce.

101. Milk soup with buckwheat groats. Boiled fish with potatoes and currant sauce.

102. Plum soup with zwieback. Steamed or plain bread pudding.

103. Bread soup with apples. Liver pudding with tomato puree.

104. Celery-root salad with crusts. Plum pudding with wine sauce.

105. Bran or bread soup. Apple salad with grated cheese.

106. Milk or huckleberry soup. Unleavened apple pancakes.

107. Clabber milk with cream and grapenuts or stale bread. Nuts if desired.

108. Corn bread with apple salad and lettuce. Nuts.

109. Plain milk rice with currants. Nuts.

110. Oatmeal soup. Ham with kale and fried potatoes.

111. Bread dumplings with stewed prunes or pears, celery.

112. Fried herring with potato salad. Apple-bread pudding.

113. Buttermilk soup with dried fruit. Nuts if desired.

114. Meat cakes with mashed carrots or beets and lettuce salad.

115. Peas with codfish, butter and bread.

116. Vegetable pudding with tomato puree and yellow dock.

117. Bread fritters with lettuce and syrup dressing or stewed prunes.

118. Baked oats or barley with bologna. Nuts if desired.

119. Whole wheat or rice with bologna. Nuts if desired.

120. Plum salad with raw rolled rye or wheat. Walnuts.

121. String bean salad. Fish pudding with tomato puree or apple sauce, celery.

122. Salisbury steak with fried parsnip and lettuce salad.

123. Steamed mashed pumpkin with pickled tongue or corned beef. Black bread with butter.

124. Watercress salad. Pork tenderloin with tomato puree and roasted yellow turnips.

125. Lettuce salad with mayonnaise dressing. Apple or tomato rice with fish or boiled beef.

126. Lettuce or celery salad with mayonnaise dressing. Currant or cherry rice with fried eggs.

127. Asparagus with cream sauce and cold boiled ham and bread.

128. Empire salad. Bread pudding with wine sauce.

129. Kidney soup with rice and egg. Cooked celery-roots and kidney hash on toast.

130. Huckleberry soup with white of egg. Roman meal cakes with lettuce and syrup dressing.

131. Dried cherry soup with zwieback. Steamed or baked rice pudding with lettuce and syrup dressing.

132. Barley soup with prunes. Cold sliced beef with mustard sauce and string beans.

133. Asparagus salad. Broiled chicken with tomato puree, triscuit with butter.

134. Blackberries with one glass of rich milk and bananas. Nuts if desired.

135. Banana and apple salad with lettuce, French or mayonnaise dressing. Nuts.

136. Tomato and cucumber salad with lettuce, French or mayonnaise dressing. Fish with bread and butter.

137. Watercress salad with French dressing. Veal stew with mushrooms and rice.

138. Cabbage salad with mayonnaise dressing. Hard boiled eggs with whole wheat bread and butter.

139. Kidney soup with rice. Brown kidney stew on toast with asparagus.

140. Noodle soup. Boiled brisket with horse-radish sauce, bread and butter.

141. Bread soup with cream. Cold sliced boiled meat with string beans, triscuit with butter.

142. Cherry soup. Corn meal pudding with lemon sauce.

143. String bean soup. Fried left-over pudding with fruit sauce.

144. Blue fish with steamed potatoes, parsley and butter. Apple-bread pudding.

145. Spinach with egg. Fried fish with crust-potatoes and apple sauce. Oranges, toast with butter, black unsweetened coffee.

146. Green pea soup with fried bread. Pickled tongue with fried parsnips and lettuce salad. Green grapes.

147. Fish croquettes with apple salad. Steamed rice pudding with wine sauce. Black unsweetened coffee.

148. Apple snow on leaves of lettuce. Boiled white fish with drawn butter sauce and steamed potatoes, Roman meal cakes with apple sauce. Black unsweetened coffee.

149. Stuffed tomatoes with lettuce. Plum pudding with butter sauce, celery. Black coffee.

150. Lettuce and apple salad with grated Swiss cheese. Pumpkin pie with black coffee.

151. Artichokes with mayonnaise dressing. Broiled steak with baked potatoes and sprouts. Blue or red grapes.

152. Rice and tomato soup. Fillet of beef with mashed potatoes and stewed dried mushrooms. Apple tart with black unsweetened coffee.

153. Creamed onions. Fried chicken with cranberry compote and endive salad. Triscuit with butter, black unsweetened coffee.

154. Tomato and celery salad with mayonnaise dressing. Baked beans with lemon. Boston brown bread, coffee.

155. Apple sago with whites of egg and cream. Baked white fish with lemon and creamed potatoes. Apple pudding, black coffee.

156. Cantaloupe with lemon. Sliced bananas with whipped cream. Pecan or almond nuts.

157. Green pea broth with crackers and butter. Fried oysters with sauerkraut, bread and butter. Apple fritters with black unsweetened coffee.

158. Tomato and lettuce salad. Navy or butter beans with carrot puree and fried beachnut bacon. Toast with butter and black unsweetened coffee.

159. Broth with egg and crackers with butter. Macaroni and cheese with sprouts. Tomato gelatine.

160. Eggs with spinach and buttered toast. Cherry pie with black unsweetened coffee. Oranges.

161. Tomato puree and cabbage rolls with fried parsnips. Fruit gelatine.

162. Banana and date salad with lettuce. Pecans.

163. Barley soup. Baked fish and potato puree. Fried black toast with butter and unsweetened coffee.

164. Veal broth with sago. Veal with bread dressing, stewed prunes or rhubarb. Black coffee.

165. Watermelon. Meat croquettes with mashed or pickled beets, celery.

166. Cherries, apricot and lettuce salad. Nuts.

167. Cream of tomato soup. Corn bread with spinach and boiled eggs. Baked apples in gelatine.

168. Cream of celery soup. Cold boiled beef with olives and endive salad. Bread pudding with wine or fruit sauce.

169. Cream of potato soup. Smoked eel with apple and lettuce salad. Oranges, black toast and black unsweetened coffee.

## CHAPTER VII.

MENUS FOR SUPPER.

1. Rice soup with crackers. Plum pudding with wine sauce.

2. Corned beef with sprouts, zwieback with butter and apple sauce.

3. Clam chowder with soda crackers and fruit.

4. Milk soup with black toast. Grapes.

5. Apple salad with bacon and black toast. Oranges.

6. Pea soup with crackers or raw celery. Grapes.

7. Apple salad with fish and black toast. Grapes or oranges.

8. Stewed prunes with cream and shredded wheat.

9. Artichokes with dressing. Creamed beef on toast.

10. Potato soup with shredded wheat and raw celery.

11. Barley soup with soda crackers and raw celery.

12. Sprouts with pickled tongue. Banana gelatine.

13. Lettuce with omelet and apple sauce.

14. Beef soup with rice. Boiled beef with sprouts, prunes.

15. Tomato soup with shredded wheat, raw celery.

16. Milk-rice with soda crackers or stale black bread.

17. Broth with egg and toast. Puffed wheat with butter and fried bacon.

18. Three-fourths to one pint of fresh milk with tomato toast.

19. Meat soup with rice and egg. Triscuit, butter.

20. String bean salad with mayonnaise dressing. Bran bread with butter, bacon.

21. Milk-or apple-rice with codfish cakes. Raw celery.

22. Cream of pea soup with soda crackers. Raw celery.

23. Date and lettuce salad with bread and butter.

24. Buckwheat gruel with cream and toast with honey or syrup.

25. Huckleberry pie with fresh milk or malt coffee.

26. Sago gruel with milk or cream and toast with apricot jam.

27. Baked bananas with black or bran bread and butter, malt coffee.

28. Blue grapes. Left-over steamed pudding with wine sauce.

29. Black stale bread with fig butter and rich fresh milk.

30. Fruit soup of plums or huckleberries, with whites of egg and toast with butter.

31. Bread soup with cream or butter, and soaked French prunes.

32. Whey or buttermilk soup, with soaked French prunes.

33. Stewed prunes with cream. Lemon pie with black malt coffee or milk.

34. Poached or soft boiled eggs, with bread and butter.

35. Apple or cranberry pie with hot or cold milk.

36. Baked apples with cream. Shredded wheat or bran bread with butter, bacon.

37. Warm chocolate pudding with cream and one glass of milk with toast.

38. Red fruit pudding with cream. One glass of milk with toast.

39. Potato soup with black bread, raw celery.

40. Apple or cranberry pie. Pine kernels.

41. Fruit or vegetable toast with fried bacon. Oranges.

42. Knorr’s pea soup with cream and crackers. Raw celery.

43. Musk or watermelon. Creamed chipped beef, triscuit with butter.

44. Warm boiled custard with fruit sauce, black crusts or toast.

45. Barley soup with soda crackers. Creamed fish with baked apples.

46. Green pea soup with fried bread. Fruit cake and cereal coffee, raw celery.

47. Broth with egg. Steamed pudding with fruit or tomato sauce, raw celery.

48. Clam broth with crackers. Egg toast with fruit sauce.

49. Buckwheat gruel with cream. Fish with apple sauce and toast with butter.

50. Sago gruel with cream. Huckleberry pie with milk or coffee.

51. Baked bananas. Apple bread pudding with milk or coffee.

52. Blue grapes. Fried steamed pudding, or hominy cakes with fruit sauce.

53. Rice with milk. Black toast with fig butter or honey.

54. Blue plum soup with sago and whites of egg. Pumpkin pie with coffee.

55. Bread soup. Chops or beef with apple salad and mayonnaise dressing.

56. Pea broth. Tripe with tomato or whey sauce and toast with butter.

57. Melon with lemon or berries. Codfish cakes with bread and butter.

58. Cream of corn soup with tomato toast.

59. Rice flour with hot cream or milk. Toast with eggs.

60. Milk rice with soda crackers or toast.

61. Clear broth with crusts. Eggs and macaroni with fruit sauce.

62. Apple salad, puffed wheat with butter and fried bacon.

63. Broth with egg and cracker. Sprouts with lamb, toast with butter. Oranges.

64. Fresh milk with tomato toast.

65. Apple or tomato salad with mayonnaise dressing. Fish with lemon and toast with butter.

66. Apple and celery salad. Fruit cake with black coffee.

67. Raspberries or strawberries, dry toast or shredded wheat, one or two glasses of rich fresh milk.

68. Tomato or blackberry toast, with one or two glasses of rich milk.

69. Fruit gelatine with cream. Sandwiches, black coffee.

70. One or two glasses of sterilized blackberry juice with zwieback. Omelet with fruit sauce.

71. Clabber milk with cream and dry toast. Nuts if desired.

72. Lemon pie with fresh milk, or sand tart with fruit salad.

73. Raw huckleberries and zwieback with sweet butter. Nuts if desired.

74. Asparagus or artichokes with mayonnaise dressing. Sandwiches.

75. Boiled skim-milk with black bread.

76. Meat soup with barley. Apple salad or bread with Swiss cheese or cream cheese or cottage cheese.

For additional menus see recipes of soups, gelatines, salads, fish, sandwiches and egg foods.

Many of the above menus are suitable for children and for people of sedentary habits.

For those who require a liberal amount of nutritious food, it is easy to make up a number of additional menus from light protein foods for the evening meal, such as: Cream cheese, cottage cheese, Swiss cheese, fish, lamb chops, meat cakes (prepared from left-over cooked meats), eggs, pancakes (prepared with eggs or cream), fried egg-toast, sausages, legume soups, etc. Apples, tomatoes and prunes combine well with all the above mentioned foods.

## CHAPTER VIII.

POOR MAN’S BILL OF FARE.

Suitable for people who perform hard manual labor, out of doors, and for those who are not steadily employed.

Sample Menu.

How to feed a family of five (2 adults and 3 children under 12 years of age) on $5.00 per week or 14 cents per person per day--71 cents per day for all.

BREAKFAST.

Cereal salad with apples and onions.

Cost in Cents.

Rylax or rolled wheat 2¹⁄₂ cups 2¹⁄₂ Apples 3 large 5 Cotton seed oil 3 tablespoons 2 Lemon ¹⁄₂ 1 Onion 1 whole ¹⁄₂

DINNER.

Lettuce with syrup dressing. Dried green peas with dumplings and fried bacon.

Lettuce 1 head 2 Syrup 3 tablespoons 1 Lemon or vinegar 2 tablespoons -- Cotton seed oil 3 tablespoons 2 Onion 1 whole ¹⁄₂ Peas 1 pound 5 Flour 1¹⁄₂ cups 3 Bacon ¹⁄₂ pound 15

SUPPER.

Cream of tomato soup with dry toast.

Tomatoes 1 can 8 Soup stock 1 quart 5 Milk 1 quart 8 Butter 3 tablespoons 4 Flour 4 tablespoons ¹⁄₂ Toast 7 large slices 4 -------- TOTAL 69 Cents

If porridge with milk is desired for breakfast, substitute a quart of milk in place of apples, oil, lemon and onion. Use one and three-fourths cup of rolled wheat or rye in place of two and one-half cups. If sugar is necessary, add fifteen prunes or five level tablespoons of sugar. During the summer, substitute carrots or cucumbers for the sweets. Raw, sweet or sub-acid fruits do not combine well with cooked cereals. Raw fruits and raw cereals is a better combination.

In order to reduce the cost of living to 10 cents per person per day or 50 cents per day for all, leave out the fat meat costing 15 cents, and some of the butter, replacing it by cooking oil. It is easy to modify the diet or add to it in a given direction. If more protein is required, a boiled egg or a few nuts may be added to the breakfast. If more fuel is needed, it can be added in the form of soup, fruits or fat. In comparing the value of 1 pound of legumes with 1 pound of lean meat and the additional fatty and green foods that are necessary with a meat diet, the housewife will realize that she must either have a big purse for the bills of fare with meat, or starve her family if they do not like legumes.

Ten cents per day is a small sum for a useful citizen to live on, yet thousands of people are compelled to do so every year, and for these the following pages might be of assistance.

Economical management, self-denial and abstinence from luxuries are the lessons to be studied. Look over the chapter on protein foods carefully. Never economize in these in order to buy cake, pastry or sweets. All who, for some reason or other, have to fight off starvation, will find that whole wheat bread and pure water or oatmeal porridge are the most perfect foods to keep them in fair health. They prevent diseases which might be the result of such conditions. To keep up on tea, coffee, sugar, white bread and liquor might result in dangerous breakdowns, insanity, murder and suicide. Coffee, tea and alcohol are medicines; they are valuable at times for the sick, when the system cannot digest food, or under conditions where not sufficient natural food can be obtained. On such occasions they may prevent disease and death.

HOUSEHOLD BOOKKEEPING

=====+======+===========+=======+========+==========+======+========== | | |Protein|Cereals | Green |Fruits|Stimulants |Income|Expenditure| Foods | Bread |Vegetables| Fats |and Misc. | | | |Potatoes| | Sugar| =====+======+===========+=======+========+==========+======+========== 1 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 2 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 3 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 4 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 5 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 6 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 7 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 8 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 9 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 10 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 11 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 12 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 13 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 14 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 15 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 16 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 17 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 18 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 19 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 20 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 21 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 22 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 23 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 24 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 25 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 26 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 27 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 28 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 29 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 30 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- 31 | | | | | | | -----+------+-----------+-------+--------+----------+------+---------- Tot’l| | | | | | | =====+======+===========+=======+========+==========+======+==========

Monthly total receipts, $ ....

Savings, $ ....

Knowledge of bookkeeping is a necessity for systematic homekeeping. The experience gained from a household book with careful planning for one year is of more value than the experience gained from five years of unsystematic housekeeping. Wise management of a home will enable a family with a moderate income to enjoy comforts and pleasures, of which a family in better circumstances, but with poor and unwise management, is deprived.

“Time is money,” therefore careful planning of the time that is expended for work, rest, recreation and outdoor life is as important as management of finances. Many women waste much valuable time with nonsensical details in the line of cleaning, cooking and fancy sewing. This abnormal amount of manual work and neglect of mental development is generally followed by worry and poor health, as the result of an anemic brain. In those conditions mental healers perform miraculous cures either by changing the activity of the mind or by paralyzing it to the extent of ignoring the plain facts of nature, and by denying the testimony of the senses.

The modern household is full of unwholesome things,--too many pictures, carpets, curtains and other ornaments, and too many salted, peppered, sugared and greasy artificial foods, with a lot of unnecessary dishes and utensils. A woman who enjoys spending all her time in drudgery, values herself below the poorest paid day-laborer.

To save time and strength means investing time and strength on more important subjects, such as harmonious conversations, out of door exercise, attending lectures, and the teaching of the laws of health and hygiene to the young, which cannot be begun too early. Unsystematic management of household work and the care of children has broken up many a home.

HOW TO FEED A FAMILY OF FIVE (2 ADULTS AND 3 CHILDREN) ON $3.50 PER WEEK OR 10 CENTS PER PERSON PER DAY DURING FALL AND WINTER.

Staple foods for two weeks. Cost in cents. Flour 10 pounds 35 Graham or whole wheat bread 3 loaves 15 Rye bread 1 loaf 10 Sugar 1 pound 05 Cereal coffee 1 package 20 Coffee beans ¹⁄₄ pound 10 Bran 1 package 15 Roman meal 1 package 15 Rolled or steel-cut oats 1 package 10 Rice 2 pounds 10 Potatoes 4 pounds 20 Tomatoes 3 cans 25 Bacon ¹⁄₂ pound 15 Dry peas 2 pounds 10 Dry beans 2 pounds 10 Lentils 1 pound 05 Corn meal 3 pounds 10 Dried prunes 4 pounds 25 Cheese ¹⁄₂ pound 10 Onions 1 pound 05 Macaroni 1 pound 10 Salt 1 bag 05 Vinegar 1 pint 05 Cotton seed oil 2 quarts 50 Apples 6 pounds 25 Syrup 1 pint 05 Pumpkin 1 10 Eggs ¹⁄₂ dozen 25 Rolled rye 1 package 15 Butter 2 pounds 45 Corn starch 1 package 10 Rolled wheat 1 package 10 ---- Total $4.95

SATURDAY.

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

=Dinner.=--Hot skim-milk with black crusts. Macaroni with grated cheese.

=Supper.=--Meat soup with tomatoes and rice. Fried bread with apple sauce.

Cost of additional foods for Saturday: One gallon of skim-milk 5 cents, lettuce 5 cents, beef brisket 15 cents,--total 25 cents.

SUNDAY.

=Breakfast.=--Baked pumpkin, lettuce salad with raw rolled rye.

=Dinner.=--Warmed-over macaroni with soup stock, meat with tomato sauce.

=Supper.=--Hot skim-milk with black crusts or stale bread.

Cost of additional foods for Sunday: None.

MONDAY.

=Breakfast.=--Oatmeal porridge with butter or left-over boiled skim-milk.

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

=Supper.=--Soup from left-over scraps of tomatoes and meat, thickened with fat and flour, or pumpkin pie and black coffee or hash.

Cost of additional foods for Monday: Carrots and parsley 5 cents,--total 5 cents.

REMARKS: A portion of the skim-milk should be boiled on Sunday and balance be put in a pan for cottage cheese.

On Monday put one-half of the two pounds of beans in an earthen pot to bake before the carrots and potatoes are added. Preserve the baked beans with oil and keep in a cool place until Thursday.

TUESDAY.

=Breakfast.=--Rice with carrots and frankfurters.

=Dinner.=--Green pea soup. Codfish with butter sauce and potatoes with parsley.

=Supper.=--Left-over soup. Egg toast with stewed prunes or apple sauce.

Cost of additional foods for Tuesday: Frankfurters, 5 cents, fish, 15 cents,--total 20 cents.

WEDNESDAY.

=Breakfast.=--Corn meal mush or cakes with raw or stewed apples or prunes.

=Dinner.=--Cottage cheese with apple or potato salad and lettuce.

=Supper.=--Bread soup. Apple pancakes with lettuce salad.

Cost for additional foods for Wednesday: None.

THURSDAY.

=Breakfast.=--White or black toast with whey sauce (use whey which is drained from cottage cheese).

=Dinner.=--Lettuce salad. Raw carrots with baked beans. Brown bread with butter.

=Supper.=--Tomato and meat soup with toast. Celery.

Cost of additional foods for Thursday: Lettuce 5 cents, carrots 5 cents, parsley and celery 5 cents, Boston brown bread 10 cents, soup bone 5 cents,--total 30 cents.

FRIDAY.

=Breakfast.=--Oatmeal porridge with butter and syrup.

=Dinner.=--Milk soup with Roman meal. Fried herring and potatoes with parsley.

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

Cost of additional foods for Friday: Skim-milk 5 cents, herring 10 cents,--total 15 cents.

Total expenditure for the first week, 95 cents.

SATURDAY.

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

=Dinner.=--Potato soup (prepared with fat, flour and skim-milk). Noodles with stewed prunes.

=Supper.=--Hot skim-milk with stale bread.

Cost of additional foods for Saturday: None.

REMARKS: Bake bread from one-half of the ten pounds of flour, mix with Roman meal instead of whole wheat flour.

SUNDAY.

=Breakfast.=--Bran muffins with stewed prunes.

=Dinner.=--Water rice with raisins or currants. Nuts.

=Supper.=--Corn starch pudding with stewed prunes and black crusts.

Cost of additional foods for Sunday: 1 pound of nuts 10 cents, raisins 5 cents,--total 15 cents.

REMARKS: Prepare the corn starch pudding on Saturday. Use balance of skim-milk with one-half water, a piece of butter, the yolk of an egg, some salt and a little sugar.

MONDAY.

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

=Dinner.=--Noodles with tomato sauce and liver.

=Supper.=--Potato soup with parsley and toast. (Prepare with fat, flour and left-over gravy from liver.)

Cost of additional foods for Monday: Liver 15 cents,--total 15 cents.

TUESDAY.

=Breakfast.=--Corn bread or fried mush with lettuce and syrup dressing.

=Dinner.=--Dried peas with flour dumplings and bacon sauce. Stewed prunes if desired.

=Supper.=--Corn meal porridge with skim-milk.

Cost of additional foods for Tuesday: Skim-milk 5 cents, lettuce 5 cents,--total 10 cents.

WEDNESDAY.

=Breakfast.=--Oat meal porridge with butter.

=Dinner.=--Lima beans with frankfurters and raw carrots.

=Supper.=--Stale bread with prune jam. Fresh milk diluted with barley water.

Cost of additional foods for Wednesday: Beans 5 cents, frankfurters 10 cents, fresh milk 10 cents, carrots and parsley 5 cents,--total 30 cents.

THURSDAY (Thanksgiving).

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

=Dinner.=--Apple salad with lettuce. Blood or liver sausage with rolled rye or black bread or baked oatmeal with cranberry sauce and celery.

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

Cost of additional foods for Thursday: Lettuce 5 cents, sausage 15 cents,--total 20 cents.

FRIDAY.

=Breakfast.=--Porridge from any kind of cereal with butter.

=Dinner.=--Cooked greens (pick some mustard or yellow dock on the street). Bread or flour dumplings with creamed fresh or salted codfish.

=Supper.=--Milk soup from stale bread and skim-milk.

Cost of additional foods for Friday: Fish 10 cents, skim-milk 5 cents,--total 15 cents.

Expenditure for staple foods $4.95 Additional expenditure for first week .95 Additional expenditure for second week 1.10 ---- Total $7.00

Staple Food for Two Weeks: Cost in Cents. Baking powder 1 can 15 Dried apples 2 pounds 15 Pearl barley 2 pounds 10 Flour 10 pounds 35 Sugar 1 pound 05 Rice 2 pounds 10 Eggs ¹⁄₂ dozen 25 Apples 6 pounds 25 Leaf lard 2 pounds 10 Shoulder of mutton 3 pounds 15 Dried peas 2 pounds 10 Beans 2 pounds 10 Lentils 2 pounds 10 Bacon ¹⁄₂ pound 15 Corn meal 3 pounds 10 Rolled rye 1 package 15 Oats 1 package 10 Wheat 1 package 10 Onions 1 pound 05 Cabbage 1 head 05 Lettuce 3 heads 05 Black bread 1 loaf 10 Whole wheat flour 2 pounds 10 Buckwheat flour 1 package 15 Potatoes 4 pounds 20 Cotton Seed Oil 2 quarts 50 Cheese ¹⁄₂ pound 10 Apples 6 pounds 25 Butter ¹⁄₂ pound 20 Tomatoes 3 cans 25 Milk delivered for two weeks 1 quart per day 1.25 Crackers 1 package 05 Nuts 2 pounds 20 ---- Total $6.05

SATURDAY.

=Breakfast.=--Mixed rolled rye and wheat porridge with butter and syrup.

=Dinner.=--Cabbage with mutton and bread and butter.

=Supper.=--Soup of mutton with rice and crackers. One-half quart of milk with barley water and toast for two children.

Cost of additional foods for Saturday: None.

REMARKS: Prepare sufficient bread for two weeks. If cabbage is left over, prepare it with fat, vinegar and flour and keep for Tuesday.

SUNDAY.

=Breakfast.=--Lettuce with syrup dressing and buckwheat cakes.

=Dinner.=--Rice soup with milk and raisins. Nuts.

=Supper.=--Left-over meat soup and bread for three. Milk and toast for two children.

Cost of additional foods for Sunday: None.

MONDAY.

=Breakfast.=--Oatmeal porridge with hot milk.

=Dinner.=--Lettuce with syrup dressing. Roman meal cakes. Hash of mutton.

=Supper.=--Baked apples in oil with black bread and residue of leaf lard with fried onions. One pint of milk and toast for two children.

Cost of additional foods for Monday: None.

REMARKS: Cut the leaf lard very fine, fry it in a pan with apples and a little oil.

TUESDAY.

=Breakfast.=--Cornmeal mush with hot milk.

=Dinner.=--Bean soup with bread. Cabbage and frankfurters.

=Supper.=--Pearl barley porridge with milk and cracker (for all).

Cost of additional foods for Tuesday: Frankfurters 5 cents,--total 5 cents.

WEDNESDAY.

=Breakfast.=--Three raw apples with black bread and lard.

=Dinner.=--Noodles and kidney stew. Bread if desired.

=Supper.=--Cream of green pea soup with bread and celery.

Cost of additional foods for Wednesday: Celery 5 cents, kidney 5 cents,--total 10 cents.

THURSDAY.

=Breakfast.=--Mixed rolled rye and wheat porridge with hot milk.

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

=Supper.=--Milk of soup for all.

Cost of additional foods for Thursday: Carrots and parsley 5 cents,--total 5 cents.

REMARKS: Keep one-half of the beans separate and bake for Sunday.

FRIDAY.

=Breakfast.=--Cornmeal pancakes with lettuce and syrup dressing.

=Dinner.=--Cream of corn soup. Meat croquettes and stewed dried apples. Bread.

=Supper.=--Bread soup with milk (for all).

Cost of additional foods for Friday: Canned corn 10 cents, Hamburg steak 5 cents, skim-milk 5 cents, lettuce 5 cents,--total 25 cents.

REMARKS: Prepare the corn soup with fat and flour, then add hot skim-milk. Use one pint of fresh milk for the bread soup and the balance skim-milk.

Total Expenditure for the week 50c.

SATURDAY.

=Breakfast.=--Oatmeal porridge with hot milk.

=Dinner.=--Baked noodles with milk and frankfurters.

=Supper.=--Mustard greens or yellow dock with lentils. Milk and toast for two children.

Cost of additional foods for Saturday: Frankfurters 5 cents, total 5 cents.

SUNDAY.

=Breakfast.=--Three raw apples and black bread with lard.

=Dinner.=--Lettuce salad with French dressing. Baked beans and bread.

=Supper.=--Milk toast for all.

Cost of additional foods for Sunday: Lettuce 5 cents, milk 5 cents,--total 10 cents.

REMARKS: Re-boil the skim-milk from Friday for cooking or baking.

MONDAY.

=Breakfast.=--Lettuce with syrup dressing. Cornmeal pancakes.

=Dinner.=--Milk soup with Roman meal. Bran biscuits with cheese and stewed dried apples.

=Supper.=--Cream of tomato soup with toast and celery.

Cost of additional foods for Monday: Celery 5 cents,--total 5 cents.

TUESDAY.

=Breakfast.=--Chopped apples with syrup dressing and raw rolled rye.

=Dinner.=--Cream of lentil soup. Tripe with tomato sauce and potatoes.

=Supper.=--Toast with apple sauce and hot milk diluted with barley water.

Cost of additional foods for Tuesday: Tripe 10 cents,--total 10 cents.

WEDNESDAY.

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

=Dinner.=--Mustard greens and unleavened pancakes with syrup or fruit sauce.

=Supper.=--Cream of pea soup with toast.

Cost of additional foods for Wednesday: Skim-milk 5 cents,--total 5 cents.

REMARKS: Flavor the greens with bacon. Use skim-milk and three eggs for the pancakes. Set part of the skim-milk for cottage cheese.

THURSDAY.

=Breakfast.=--Oatmeal porridge with hot milk.

=Dinner.=--Lima beans with potatoes and frankfurters or bologna.

=Supper.=--Apple pie with hot milk.

Cost of additional foods for Thursday: Frankfurters 5 cents,--total 5 cents.

FRIDAY.

=Breakfast.=--Buckwheat cakes with lettuce or yellow dock and syrup dressing.

=Dinner.=--Lentil and tomato soup. Cottage cheese with apple salad.

=Supper.=--Bread pudding with fruit sauce.

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

Expenditure for staple foods $6.05 Additional Expenditure for first week .50 Additional Expenditure for second week .45 ---- Total $7.00

HOW TO FEED A FAMILY OF FIVE ON $5.00 PER WEEK OR 14 CENTS PER PERSON PER DAY DURING THE FALL AND WINTER.

Buy the same staple foods as suggested for the foregoing menus; add to it: Oranges, bananas, cream, peanut-butter, eggs, bacon, cheese, tomatoes, apples, rice, peas, celery, string beans, grapes or other fruits or vegetables.

HOW TO FEED A FAMILY OF FIVE (2 ADULTS AND 3 CHILDREN) ON $3.50 PER WEEK OR 10c. PER DAY DURING SPRING AND SUMMER.

Stale, whole wheat, graham and Cost in Cents. white bread 3 loaves 25 Flour 10 pounds 35 Stale black bread 2 loaves 15 Cereal coffee 1 package 20 Coffee beans ¹⁄₂ pound 10 Bran 1 package 15 Roman meal 1 package 15 Cream of wheat 1 package 20 Rice 6 pounds 25 Potatoes 4 pounds 20 Tomatoes 3 cans 25 Bacon ¹⁄₂ pound 15 Green dried peas 2 pounds 10 Lima beans 2 pounds 10 White beans 2 pounds 10 Corn meal 4 pounds 10 Dried prunes 2 pounds 10 Salt 1 bag 05 Vinegar 1 pint 05 Cotton seed oil 1 quart 25 Apples 6 pounds 25 Syrup 1 pint 05 Rolled rye 1 package 15 Rolled wheat 1 package 10 Corn starch 1 package 10 Butter ¹⁄₂ pound 20 Eggs 2 dozen 35 Peanut butter 1 jar 25 Dried apricots 2 pounds 10 Onions 1 pound 05 ---- $4.85

REMARKS: Use plenty of parsley, pick green leaves such as mint, yellow dock, mustard greens and others on the road or in the country. Keep the eggs on ice or in salt water in a cool place.

SATURDAY.

=Breakfast.=--Mustard greens on toast.

=Dinner.=--Lettuce salad with baked beans and bread with butter.

=Supper.=--Rice and tomato soup with cracker or fried bread.

Cost of additional foods for Saturday: Lettuce 5 cents,--total 5 cents.

SUNDAY.

=Breakfast.=--Cereal salad with apples, onions and lettuce.

=Dinner.=--Steamed pudding with apricot sauce.

=Supper.=--Fresh milk and toast with tomato or apricot jam.

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

MONDAY.

=Breakfast.=--Cream of wheat porridge with butter and raw cucumbers.

=Dinner.=--Green pea soup with raw carrots. Left-over pudding.

=Supper.=--Buttermilk rice with prunes.

Cost of additional foods for Monday: Carrots 5 cents, buttermilk 5 cents,--total 10 cents.

REMARKS: Cook sufficient pea soup for two meals. (Use two-thirds of the two pounds of peas.)

TUESDAY.

=Breakfast.=--Mashed potatoes with buttermilk and bacon sauce. Black toast.

=Dinner.=--Apple salad with peanut dressing and raw rolled rye or wheat.

=Supper.=--Cream of pea soup with toast and celery or parsley.

Cost of additional foods for Tuesday: Fresh milk 10 cents,--total 10 cents.

REMARKS: Use a pint of milk for the left-over pea soup.

WEDNESDAY.

=Breakfast.=--Cornmeal mush with hot milk.

=Dinner.=--Lima beans with carrots, potatoes and parsley.

=Supper.=--Yellow dock (raw or cooked) and egg toast with stewed prunes.

Cost of additional foods for Wednesday: Carrots 5 cents,--total 5 cents.

THURSDAY.

=Breakfast.=--Mashed turnips or carrots and toast with butter.

=Dinner.=--Lettuce salad with unleavened apple pancakes.

=Supper.=--Meat soup of lamb with rice and tomatoes. Toast with butter.

Cost of additional foods for Thursday: Shoulder or neck of mutton 15 cents, lettuce 5 cents,--total 20 cents.

REMARKS: Cut the meat in five pieces, cover with a little hot vinegar for half an hour, pour off; then add soup stock and keep in gelatine until Saturday.

FRIDAY.

=Breakfast.=--Cream of wheat porridge and butter.

=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.