EATING FOR HEALTH AN D EFFICIENCY BY R. L. A L S A K E R , M. D . J) “ o ha m at and canna S me e e eat , An d om w ad eat t hat w ant it s e , E m w But: We hae eat , and e can eat fi ”— Sae let t he Lord b e t hankit . Bums B O O K O N E N E W Y O R K T H E L O W R E Y M A R D E N CORPORA T ION Publis h ers 1 9 2 1 ” 41W COPYRIGHT , 1 9 1 7, BY MOR FRANK E . RISON NE W YORK & a w w b% CONTENTS OF B OOK ONE CHAP TER 1 TH I R N R E . E MPO TA CE OF P OPER ATIN G 2 F OO I I I N . D CLASS F CAT O 3 ME E IN . AT AT G COLD WEATHER EATIN G FOR MEAT E ATERS ' 5 T BEN E E C E D . HE E FICIAL FF CTS OF A ORR CT I ET 6 VE E R N DIE . G TA IA T 7 OLD WEA HER E IN FOR VEGE ARIAN . C T AT G T S CONTE NTS OF COMP LE TE WORK BOOK ONE 1 THE I R r . MPO TAN CE o PROPER EATING An llu a o Di s a u i str ti n . e se c red by proper a . B uildin of o o F e ting g str ng b dies. eed in o o a h al h HOW he g m st imp rt nt e t factor . t u M n o s s oo . u f or sc ool l b dy e f ds e h chi d. F O 2 . OD CLASSIFICATION S a O l s. S a . s an d Fa S u en t rche ug rs i ts. c l S ala a l u a . J ent veget bles d veget b es . icy u an d sw t M u or ou fr its ee fruits. en § y ng o l l a pe p e with pimp y f ces. 3 MEA IN . T EAT G R a . Fre m a a s ipened me ts sh e ts best. Me t f a t o O ea o a . a s e sy digest . ver ting me ts Me t m as ula HOW o t o eat a s. stim nts. ften e t M l o u and a r s. i k, eggs d i y pr d ct L E H ER IN F R ME E ER 4. CO D W AT EAT G Q AT AT S B ala al A a a of eat nced me s. dv nt ges proper u f or a uals . ing . Men s sedent ry individ l M u for ma ual l Menus exp ained . en n a r r bo e s. CONTENTS OF COMPLE TE WORK Pm 5 THE B E E FI I FFE OF A ORRE . N C AL E CTS C CT DIE T E a i a a a Money saved . rn ng c p city incre sed. o o ro i co b a d a C mm n t ubles, l ke lds, bre th, “ ” a f eeh n I o i a oa th t tired g, ns mn , c ted o u o an d b a d o x o u ed t ng e, besity c mple i n c r Fa an d u o by right ea ting. ce fig re impr ved n u a a d bea ty incre sed . VE E RI D I E 6. G TA AN T A ll necessary food prin ciples in vegetarian l an d a s a o t o v e e diet. Mi k eggs dditi n g oo E fi ect s f a i of tarian f d . o overe t ng f or ar i al starch . Menus sedent y indiv du s an a a la o . a a d m nu l b rers Fruit ri ns . COLD E HER I FOR VEGETARIA N s 7. W AT EAT NG a a i an al f or Veget ri n sm d he th . Menus sed ar ual o of o a l ent y individ s. C st s me veget b e M f l oo u or a o . f ds. en b rer B OOK TWO 8 OOKI F OR HEA UTH—a . C NG ro i on ook R I . a . c nt duct Me t c ing e ipes. S i oi i a i oa i n o l tew ng, b l ng, b k ng, r st g, br i ing, a mi fi reless oo i ook ste ng, c k ng pressure c ing, , r i a o n . a i an d fi sh. f y ng, se s ni g Prep r ng eggs 9 OOKI F OR HE L H—b . C NG A T a a a an d il . a Prep ring be ns, pe s lent s Prep r i n all of a — a u g kinds cere ls bre d, bisc it, a a o i . oo o a oes m c r n , mushes, etc C king p t t nd o u a ther t bers. CONTENTS OF COMPLETE WORK — COOKIN G FOR HEALTH c a u ul t a l Prep ring s cc ent vege b es . Prepara t o s an d s for a a a i n recipe veget ble s l ds, fruit and a l a a an d nu an veget b e s l ds, fruit t d a l sa a . S a ad s veget b e l ds l dre sings . Cook u . D a o u ts ing fr it iry pr d c . 11 ARM EA HER I FOR. MEA E ER 158 . W W T EAT NG T AT S u f or a o r and om Men s sedent ry w rke s, c f r s. u o la o al hi s ment Men s b rers. Gener nt f r um o s mer eating. 12 WARM EA H ER F OR VE E RIA 1 73 . W T EATING G TA NS M us f or l o s. us f or la or en ight w rker Men , b — r ol o an d u . e s. C ds their preventi n c re w h l a o Diet for those o ea si y t ke c ld. — 1 3 ORRE F OO OMBI I a. C CT D C N NG P re u Imp ortance of correct combining. j l e dice s regardin g food . S imp icity in fe d ing . — CORRE CT F OOD COMBIN ING b of a an d o r o s a s Combining me t the pr tein , f t an d o l lk a oo a l i s mi , st rchy f ds, veget b es, , juicy fruits an d a cid fruits and sweet s su a an d o s s. fruit , g r ther weet — 15 CORRE F OO OMB I C . CT D C IN NG f ni n N u N otes an d illustrations o combi g. l merous mea s planned . CONTENTS OF COMPLE TE WORK 1 EA I N T RE CE EI H 6. T G o DU W G T a ess a sease . S era re i l n F tn di ev l duc ng p a s. N o ma l t . Re uc men r weigh d ing us. 15 N To G I EI H . EATI G A N W G T i n s an d lo t H s for di fi m' en Th n es ngevi y. int t of i o es and r types th n pe ple . Thinn s hype f us r o l . acidity . Men o t hin pe p e Chroni c a a an d i t s u e c t rrh c r . EATING IN PREGNANCY AN D DURING THE N URSI NG PERI OD “ ” E a i n f or w o Eat durm t g t . ing g the first i h la alf half of pre gn ancy ; dur ng t e st h . Morning si ckness an d other di sturbances o ar E as il h. Eat seld m necess y. y ch dbirt n e us . i ng during nursi g peri od. M n I 9 FE E TH E B BY . DING A ’ l w ot her . Ho often t o feed . M s mi k best ’ A r i a l di o i l in i a . tific fee ng. C w s m k nf ncy n l W r a d a ui ees. a F uit veget b e j e ning . l anl i C e ness . F EEDING TH E CHI LDREN i u i s co ear F n a r Feed ng d r ng e nd y . eedi g fte co L in S s a u .