Two glasses of fresh milk
Two eggs, whipped or boiled
A small dish of whole wheat, cooked
A spoonful of wheat bran
LUNCHEON
Four glasses of milk, with hard crackers
Two eggs, cooked
A spoonful or two of wheat bran
Corn bread
(Drink two glasses of milk an hour before dinner)
DINNER
Two whipped eggs
Two glasses of milk
Two medium-sized, baked white potatoes; eat skins and all
A sauce-dish of wheat bran, cooked
Just before retiring, take two or three tablespoonfuls of wheat bran, in a little water, provided there is a tendency toward constipation; if not, this should be omitted.
Second Day: The same as the first, adding another egg to the morning meal, and a bit of fish to the evening meals.
Third Day: The same as the second.
Fourth Day: The same as the first, and so on for a period of a week or ten days.
The following menus are composed of but few articles; all of them, however, have a specific purpose.
Immediately on rising, drink a glass of water and eat a bunch of grapes, swallowing skins, seeds and pulp. Do not masticate the seeds or pulp.
Choice of the following menus:
| MENU I | MENU II |
| BREAKFAST | |
|
Melon or pears Two or three eggs, cooked one and a half minutes A portion of whole wheat, boiled or simmered over night; serve with cream |
A melon or a bunch of grapes Two or three eggs cooked one and a half minutes Two medium-sized baked white potatoes A small portion of wheat bran, cooked |
| LUNCHEON | |
|
Two or three eggs, taken uncooked from the shell, with a little salt Whole wheat bread with nut butter A banana, eaten with either cream cheese or nut butter, and raisins or dates |
Two eggs Two exceedingly large bananas, with either nut butter or nuts, and dates or raisins |
| DINNER | |
|
Boiled onions, carrots, squash, corn, turnips, or beets—any two of these A green salad or cooked spinach, with egg A very small portion of fish or an egg A liberal portion of baked potatoes |
Same as dinner Menu I, substituting chicken for the egg or the fish, if desired |
From one to two glasses of water should be drunk at each of these meals. Mastication should be very thorough.
In the selection of articles composing the dinner, do not make them too numerous. Three or four things are sufficient.
About once a week take—
One fresh vegetable
A baked potato
One egg
Home-made ice-cream as dessert
The noon meal could consist of three or four eggs whipped with a little sugar, adding a glass of milk to each egg. Place this in a bottle and take a glass every fifteen or twenty minutes, from 12 until 2 P. M.
First Day: Immediately on rising, drink a glass of water, eat a bit of fruit, and devote from five to eight minutes to exercising and deep breathing.
BREAKFAST
Boiled wheat, with cream and nuts, or nut butter, if convenient; if not, use dairy butter
From three to four glasses of milk (A tablespoonful of ordinary wheat bran at the close of the meal)
LUNCHEON
A pint of milk
A sandwich of whole wheat bread, with nut butter and cream cheese
One or two bananas, with cream cheese, nuts, and dates
DINNER
Celery or a green salad
Carrots and boiled onions
Baked white potatoes or baked beans
A glass of buttermilk
An egg served on a baked potato
It would be advisable to drink a glass of water at the close of each meal, and, just before retiring, to drink another glass of water and to eat a bit of fruit. Take exercises as already suggested.
Second Day: Same as the first.
Third Day: Same as the second, varying the vegetables according to appetite or hunger.
Fourth Day:
BREAKFAST
Two very ripe bananas, eaten with cream and nut butter
Four or five figs, eaten with cream and nuts
Two eggs, very softly boiled, or whipped, if preferred
A potato, if something salty is desired
LUNCHEON
A sandwich, as for luncheon first day
Two eggs
Soaked prunes, or figs, with nut butter or dairy butter
DINNER
Fish, eggs, or chicken
Choice of two fresh vegetables:
| Beets | Squash |
| Carrots | Turnips, etc. |
A baked white potato or baked beans
A cup of thin cocoa or gelatin
A cup of hot water
A bit of fruit, exercise, and deep breathing just before retiring.
Fifth Day: The same as the fourth, slightly increasing or decreasing the quantity of food according to normal hunger.
Sixth Day: The same as the first, repeating the diet until there is a perceptible gain in both strength and weight. It should then be changed or modified so as to prevent the appetite from rebelling against the general plan. These changes may be made by selecting different vegetables and fruits. The heavy or proteid part of the diet should be kept about the same as prescribed so long as the work is strenuous.
BREAKFAST
A cup of hot water
A baked apple or persimmons
An omelet, lightly cooked, rolled in grated nuts and whipped cream
A coarse, cereal-meal waffle or corn bread and butter
A heaping tablespoonful of coarse wheat bran, cooked
(Honey, if something sweet is desired)
LUNCHEON
Baked beans, with olive-oil or butter
DINNER
A vegetable soup
Cabbage, cauliflower, or Brussels sprouts
A lettuce and tomato salad
A potato, corn, or lima beans
Corn bread and buttermilk
Gelatin or junket
Wheat bran
Nuts, raisins, and cheese
BREAKFAST
Melon, peaches, or cantaloup
A whole wheat muffin or a gem
A banana, with raisins, nuts, and cream
LUNCHEON
Peaches, with sugar and cream
An ear of tender corn
A glass of milk
DINNER
A green salad, with nuts
Two fresh vegetables—peas, beans, or corn
Ice-cream or ices—fruit flavor (A melon or a cantaloup, before retiring)
Two glasses of cool water should be drunk at each of these meals.
BREAKFAST
Cantaloup
Peaches, or a small portion of berries, without sugar
One or two extremely ripe bananas, eaten with nuts, cream, and raisins
Fresh milk
LUNCHEON
A green salad or spinach
Any fresh vegetable, such as squash, onions, turnips, beets, carrots, or parsnips
A new baked potato—eat skins and all
DINNER
A green salad, with tomatoes and nuts
Two vegetables—corn, peas, beans, or asparagus (The vegetables to be cooked in a casserole dish)
A potato—prepared choice
One very ripe banana, with figs and either cream cheese or fresh cream
From one to two glasses of cool water should be drunk at each of these meals.
Mastication of every atom should be complete.
Hurried eating is the most prolific cause of fermentation. Fermentation is the cause of intestinal gas, sour stomach and indigestion, also constipation and torpid liver.
Avoid stimulants such as tea, coffee, tobacco, beer, or liquors. These things excite heart activity, which causes excessive body-heat.
Avoid sweets, especially sweet soda-fountain drinks. Sugar is composed largely of carbon, and carbon is one of Nature’s greatest heat-makers.
Confine the diet largely to semi-acid fruits, fresh vegetables, green salads, milk, eggs, nuts, and a very limited quantity of bread and cereal products.
Cereal starch is the most difficult of all carbohydrate matter to digest.
Drink an abundance of pure water at meals and between meals.
Avoid all mixed-up, sweetened and charged water. There is nothing better than plain spring or distilled water.
Do not eat too many things at the same meal. Three or four articles are sufficient.
Avoid meat of all kinds, and eat a very limited quantity of fats.
By all means do not overeat. Every atom of food taken into the body that is not used must be cast off at a tremendous expense of energy. The casting-off process is what we call dis-ease.
Every housewife and mother should know enough about the chemistry of food to avoid serving at the same meal things which are chemically inharmonious.
If these simple laws were observed, sunstrokes and heat prostrations would be almost unheard of.
Summer is the time when Nature is rebuilding and revitalizing all forms of animal life; it is also the time when she is producing all of the material with which to do this building in its best and purest form, therefore summer should be the time when people are at their best. The reason they are not is because they do not understand the simple laws that govern human nutrition.
BREAKFAST
Very ripe berries, with sugar
Rare omelet, rolled in whipped cream and grated nuts
Whole wheat bread or boiled whole wheat
Rich milk
Wheat bran
LUNCHEON
Two or three eggs, whipped; add a pint of fresh milk, a dash of sugar, and a flavor of pineapple juice; drink slowly
DINNER
Fish or lobster, broiled
Potato and peas
Junket or gelatin
Nuts, raisins, and cream cheese
Chocolate
Only plain water should be drunk at these meals.
BREAKFAST
Peaches, plums, or any semiacid fruit
Whole wheat or a coarse cereal, cooked
Whipped eggs or tender fish
A whole wheat cracker
LUNCHEON
A green salad, with oil and nuts
Oysters, crabs, or lobster
A potato or whole wheat
DINNER
Carrots, peas, beans, corn—any two of these
A Spanish omelet or white meat of chicken
A potato
A glass of rich milk
A cantaloup or peaches
BREAKFAST
Peaches or cantaloup
Two or three eggs, whipped six or seven minutes; sweeten to taste and flavor with fruit-juice
A cup of junket or gelatin, unsweetened
LUNCHEON
Fish, broiled
One fresh vegetable
A potato
DINNER
Corn and either peas or beans
Fish or chicken
Buttermilk
A potato
On rising, take half a glass of grape juice and a glass of cool water. Devote about fifteen minutes to vigorous exercise and deep breathing. Before eating, take a brisk walk, thinly clad, in the open air.
First Day:
BREAKFAST
Grapes or grape juice
A small portion of plain wheat, boiled very thoroughly; serve with cream
Three fresh eggs (See Fall Menu)
A cup of junket or buttermilk
Half a glass of water
LUNCHEON
One egg, prepared as for breakfast
Two glasses of junket or buttermilk
A liberal portion of gelatin
DINNER
Celery
Broiled fish; young variety—very tender
A baked potato
One egg whipped as for breakfast
Gelatin or junket—a liberal portion
Second Day: Same as the first, reducing—unless the digestion is perfect—the amount prescribed for the noon meal.
Third Day: Same as the second, varying the meals by changing fruits, or by adding another fresh vegetable to the evening meal; but, before adding another article, eat the full amount of proteids prescribed: eggs, fish, and gelatin.
Fourth Day:
BREAKFAST
One or two ripe bananas
Raisins or figs; or nuts or nut butter
Two or three glasses of fresh milk
LUNCHEON
Baked beans or lentils, with olive-oil or fresh butter
Two or three eggs; preferably uncooked
DINNER
Two or three eggs; with two teaspoonfuls of sugar; whip seven or eight minutes; add two glasses of milk; mix thoroughly; drink slowly
Bran meal gems
Half a cup of bran, cooked
Fifth Day: Same as the fourth.
Sixth Day: Same as the first.
Seventh Day: Same as the second, repeating the menus for a period of thirty to forty days, varying them by selecting such vegetables as appeal most to the taste.
If the bowels should become constipated, take half a cup of cleansed wheat bran, cooked, with the breakfast, and, just before retiring, another half cup in hot water.
If possible, spend from two to three hours each day in the open air, taking vigorous exercise. Oxygen is nature’s great stimulant and life-giver.
Eat slowly and masticate very thoroughly.
If there is a tendency toward obesity, sugar should be omitted from the meals entirely.
Proteid foods should predominate in the diet. The following are the most soluble and readily assimilable group of proteid foods suitable for these menus, given in the order of richness and importance:
| Eggs | Shell-fish | Gelatin |
| Milk | Fish | Fowl—white meat |
| Milk products |
Transcriber’s Note:
This e-text is based on the 1914 edition. Inconsistent hyphenation (e.g., ‘semi-acid’/‘semiacid’) and spelling (‘purée’/‘puree’) have been retained.
The following passages have been corrected: