EAT YOUR WAY TO HEALTH EAT YOUR WAY TO 
HEALTH 
A Scientific System of Weight Control 
_ BY 
ROBERT HUGH ROSE, A.B., M.D. 
Instructor, Post Graduate Medical 
School, New York. 
NEW EDITION 
THOROUGHLY REVISED AND ENLARGED 
FUNK & WAGNALLS COMPANY 
NEW YORK AND LONDON 
1924 Copyright, 1916 and 1924, by 
ROBERT HUGH ROSE <•' 
in the United States of America! 
Published, May, 1924 
Copyright Under the Articles of the Copyright Convention 
of the Pan-American Republics and the 
United States, August 11,1910. CONTENTS 
CHAPTER PAGE 
Preface to the New Edition . . . vii 
Forewordxv 
I The Pleasures of a Simple Fare . . i 
II Why and What We Eat .... 8 
III The Stuff We're Made of . . . . n 
IV The Human Machine 13 
V How to Estimate Food Values . . 15 
VI The Vital Importance of Proteins . 19 
VII What is Blood Pressure? .... 23 
VIII Reduction of High Blood Pressure . 27 
IX Science Versus Appetite . ... 35 
X Obesity Criminal Negligence . . .39 
XI The Form Beautiful 44 
XII Maintaining the Ideal 49 
XIII Maintenance of Weight Menus . . 65 
XIV The Average Weight and the Death 
Rate 99 
XV Losing the Superfluous .... 107 
V vi 
CONTENTS 
CHAPTER PAGE 
XVI Weight Reduction Menus . . .123 
XVII Gaining the Desirable 154 
XVIII Weight Increase Menus .... 166 
XIX Make Your Own Menus .... 204 
XX The Truth as to Water Drinking 
with Meals 211 
XXI VlTAMINES AND DEFICIENCY DISEASES . 217 
XXII Correct Diet and Good Teeth . . 224 
XXIII A Prophecy 228 PREFACE TO THE NEW EDITION 
The information which I present in this book 
is the result of twenty years of study. 
My interest in weight reduction was at first 
personal. From the time I attained my full 
height until after I entered college my average 
weight was not excessive and not subject to 
variation. I spent too much time on outdoor ac- 
tivities to get fat. Although my appetite was 
always splendid it would have been difficult for 
me to eat more food than my system actually 
needed. But eventually, like many professional 
men, I became less active and, as my appetite was 
as good as ever, my weight began to increase. 
Within two years after I was graduated from 
Medical School I had gained twenty-two pounds, 
and did not feel so well as formerly. I then first 
felt the necessity of preventing further increase. 
I began to study the relationship of diet and 
weight and to experiment upon myself. I first 
reduced my weight fifteen pounds and at a later 
date ten pounds. Now and then I would regain 
part of my lost weight and then reduce again, 
vii Viii 
PREFACE TO THE NEW EDITION 
trying out the effects of different foods upon my 
weight. Now I have discovered a dietary which 
maintains me at an even weight, in good health. 
In addition, I have followed the experiments in 
diet recorded in the medical journals; developed 
them, modified them, and applied them to the 
needs of my own patients. 
With the passing of time, as I have gained in- 
creased experience in reducing the weight of many 
patients, I have become familiar with the various 
symptoms and physical signs associated with 
overweight. Some of the results of my observa- 
tions I have recorded in three articles: "The 
Maintenance Diet for Adults," " Weight In- 
crease," and "Weight Reduction," published in 
the New York Medical Journal in the fall of 
1915. 
Among the most valuable of my observations 
is the recognition of the frequent relation of 
excessive weight and high blood pressure. 
Through this recognition I have developed a 
method of blood pressure reduction by dietary 
control. My complete results are recorded in 
two articles; "Weight Reduction and Its Re- 
markable Effect on High Blood Pressure," 
published in the New York Medical Journal and 
Medical Record, June 21, 1922; and, "Weight PREFACE TO THE NEW EDITION 
ix 
Reduction. Further Consideration of its Effect 
on High Blood Pressure," in American Medicine, 
January, 1923. 
Another valuable observation was the difficulty 
of reducing weight when systolic blood pressure 
was 120 or less, without the patient's feeling tired 
to such an extent that he was indeed sick and un- 
able to continue. This was found to be due to 
the blood pressure dropping to 100 or lower. 
Such cases can be managed very nicely, but require 
medical supervision. 
It became quite evident that a loss of from ten 
to twenty pounds of excess weight is often accom- 
panied by the greatest improvement in health. A 
stout person is almost always benefited by this 
amount of weight reduction. The overweight, 
caused by a process of over-eating was accompa- 
nied by an accumulation of poisons: the former, 
weight reduction corrected; the latter it destroyed. 
Sometimes a greater loss was not so easily ac- 
complished. The patient would not stand so well 
the loss of a larger amount at one period, though 
eventually it was desirable. However it was 
found that by the loss of ten to fifteen pounds at 
intervals of twelve months any desired amount of 
reduction could be attained in time and the patient 
would be benefited by each course in its turn. X 
PREFACE TO THE NEW EDITION 
The real art of weight reduction consists in 
carrying the extremely heavy patient through a 
loss of from fifty to eighty pounds without his 
feeling lassitude or similar symptoms - either in 
one course or in two or three at intervals. 
The more experience I have with weight re- 
duction and weight increase, the more I am con- 
vinced that there is a normal weight for each indi- 
vidual and at no other is he in perfect health. 
I am also convinced that right eating is of 
more importance than almost any other factor in 
maintaining health. 
Right attention to health includes right 
eating. 
The death rate of infants during the first year 
has been reduced from 33 per cent, to less than 
10 per cent.,-chiefly by better feeding. 
It is no less true of the adult that from his 
nutrition he maintains life, and from correct 
nutrition he maintains health. 
Without food, no life; without correct food, 
no health. 
Now I do not believe that the benefits of this 
system should be confined to those who come 
within my care. I believe that the information 
should be given to all who can read. It is of PREFACE TO THE NEW EDITION 
xi 
vital importance to every one in the world. If 
the same principles are taught to every one, it 
may accomplish more than can be anticipated. 
It will reduce the death rate in somewhat the 
same way as increased attention to feeding has 
done for infants. It will not only reduce the 
death rate: it will increase the health rate. It 
will decrease the deficiency diseases. It will 
lessen diabetes, kidney disease, gout, and high 
blood pressure; increase the span of life from 
thirty to fifty per cent. 
In writing these pages I have received valuable 
help from literature on the subject and from the 
personal advice of friends. In placing the Main- 
tenance of Weight Menus at so low a figure I 
have only to cite the work of Professor Chitten- 
den, " Physiological Economy in Nutrition." 
His own weight was maintained, after a loss of 
some excess, on 1600 calories. His health was 
improved; a gouty condition disappeared, and his 
strength and health were maintained over a 
period of years. His height is slightly below 
average. 
Dr. Underhill maintained his right weight on 
2000 calories, although he is three inches above 
average height. xii 
PREFACE TO THE NEW EDITION 
Dr. Mendel, also three inches above average 
height, but more active, maintained his weight on 
2450 calories. 
It is expected that these Maintenance of 
Weight Menus will be used largely by those who, 
having reduced, wish a method of keeping the 
weight down. Those with a tendency to under- 
weight will need the Weight Increase Menus. 
Each individual can determine for himself to 
which class he belongs. If he should try the 
Maintenance Menus but lose weight instead of 
remaining at the desired point, he can use the 
2270 calories menu, given in Chapter xii, or any 
number of calories between these two figures 
which may be found correct for him. 
The fine educational work of Dr. Alfred Asgis, 
Editor of the Journal of Oralogy, a pioneer in 
Preventive Dentistry, has encouraged me to write 
a chapter on the relation of diet to the teeth, i 
Dr. Arthur Johnen has very carefully read this 
chapter and agrees with all of my statements. 
In figuring the caloric values I have depended 
on Bulletin 28 of the United States Agricultural 
Department and " Practical Dietetics " by Alida 
Frances Pattee. 
My main sources of information regarding 
vitamines are Funk, McCollum, McCarrison and PREFACE TO THE NEW EDITION 
xiii 
Goudiss and to a less extent, Mendel and Osborne 
and other writers in medical literature. 
To Dr. E. E. Smith I am much indebted for the 
use of his library and for valuable advice. 
From Dr. George H. Bell I have received en- 
couragement in reducing sugars and sweets and in 
separating heavy starches from heavy proteins. 
It will be noticed that even in Weight Increase 
Menus little sugar is allowed. 
I have no indebtedness to acknowledge to any 
of the systems of weight reductions, as they have 
appeared in text books. They are for the most 
part of little scientific value. They have been 
known for many years and have proven to be 
disappointing. 
The menus, two weeks for winter and two 
weeks for summer for Weight Reduction; the 
same number for Maintenance of Weight, and 
the same number for Weight Increase, include 
numerous salads, both of vegetables and of fruits. 
This feature has many advantages. It furnishes 
vitamines, minerals, salts, alkalies, and rough- 
age and tends to combat the tendency, which is 
the root of much dietetic evil, of subsisting upon 
rich and highly concentrated articles of food. 
Robert Hugh Rose, m. d. 
New York, March, 1924. FOREWORD 
Experience in dealing with those who were re- 
ducing or increasing weight has shown me what 
their difficulties have been. Since the first edi- 
tions of my book on this subject were published, 
the questions asked by them have given me an 
insight into what they wanted most to know in 
order successfully to manage the all important 
daily menu. 
I have devoted many hours to arranging menus 
with size of portions given so definitely that they 
can be easily followed. Menus for two weeks 
are given for both winter and summer. One 
week is not enough to prevent you from knowing 
what is coming if the menus are repeated over and 
over. It has been found that menus for two 
weeks suffice for this purpose. They can be re- 
peated for a long time before they will become in 
the least monotonous. 
Lists of foods so far published, giving sizes of 
portions and their caloric values and even more, 
their vitamine content, have proven so inadequate 
that it has been almost impossible, by their use, 
xv xvi 
FOREWORD 
to vary the menus to any extent if you wish to 
estimate the value of what you eat. 
I have spent considerable time in study and 
research in order to prepare a list more accurate 
and extensive. In addition to consulting the 
authorities, it has often involved the purchasing 
and weighing of foods (both before and after 
cooking) as well as estimating the size of helpings 
in order to give this information. 
Personally this time has been well spent. I 
have thus gained an understanding of many 
practical points which one versed only in the 
theoretical side of the subject would never ap- 
preciate. It is hoped there will be an ever in- 
creasing number of people who will find that it 
is to their advantage to make use of this list and 
such others as may be published from time to 
time. 
R. H, R. EAT YOUR WAY TO HEALTH 
CHAPTER I 
THE PLEASURES OF A SIMPLE FARE 
WHEN a physician says " You must diet " 
there is no telling how his patient will 
interpret the command. To a great 
many, it would mean only a decrease in food, but 
such an interpretation is a mistake. To diet is to 
control one's eating. It may signify either an in- 
crease or decrease of food. It may signify, and 
generally does, a change in quality as much as in 
quantity. When a diet is arranged with judgment 
and properly managed, it consists of a careful and 
wise selection of such foods as are suitable in every 
way to the environmental and health requirements 
of the individual. 
This is not a " killjoy " procedure any more 
than is the substitution of intelligence for chance, 
or of efficiency for haphazard management in any 
of life's affairs. The improvement in one's health 
and the general feeling of well-being does not 
1 2 
EAT YOUR WAY TO HEALTH 
make the appetite less keen. It is rather the re- 
verse which is true. Hunger is the best sauce. 
Control of diet results in Weight Control. It 
often prevents ill-health, favoring the production 
of strength, vigor, and efficiency. On the other 
hand, appetite unlicensed, diet unselected, are re- 
sponsible, in greater or less degree, for under- 
nutrition or overweight, ulcer of the stomach, 
anaemia, Bright's disease, or other forms of ill- 
health. 
Therefore common opinion is entirely wrong 
in its view that there is no pleasure in life when 
one is not allowed to eat without restriction either 
as to quantity or quality of food. This idea is 
fallacious for two very good reasons. One is that 
appeasing appetite without restraint means for 
many ill-health, pain, suffering, and shortened life. 
The other is that habits of eating are easily formed 
and when an intelligently selected diet is followed 
for a short time the appetite is adjusted to the 
regimen, the taste for some articles being lost or 
diminished, while that for others is increased. 
The discomfort and unhappiness associated with 
change in diet are temporary; they are confined t's 
the short time when the adopted diet is new. 
Is the man whose life is endangered by high 
blood pressure or embarrassed heart action le?s THE PLEASURE OF SIMPLE FARE 
3 
happy after he has regained his health through the 
control of diet? Certainly not. His improve- 
ment would be sufficient compensation, even if 
dieting remained a hardship; but it does not, for 
with the habit once fixed the pleasure of eating 
is as great, if not greater, when the diet is suited 
to one's needs than otherwise. I believe that 
when knowledge of food values is more widely 
diffused we will not be so prone to acquire wrong 
habits of eating, and the careful selection of diet 
will be taken as a matter of course. Children 
will be raised on a correct diet, and then habit and 
appetite may be more safely followed. 
Fortunate is the man whose ill-health is due to 
dietetic errors, especially when the truth is discov- 
ered early, for then it can be easily remedied. Sci- 
ence has given the remedy which, especially in the 
class of cases discussed in this book, is certain to 
work a cure. 
Indeed he is a very lucky man who discovers that 
faulty diet has undermined his health before it is 
too late for remedy, or before it is complicated by 
some other disease. Pneumonia might be early 
fatal in a patient with fatty heart, but fatty heart 
occurring alone is easily cured, and pneumonia by 
itself less dangerous. Again, a man with such a 
heart may suddenly find that he requires an oper- 4 
EAT YOUR WAY TO HEALTH 
ation for appendicitis. The surgeon cannot be 
blamed if after the operation the trite announce- 
ment is made: " Operation successful, but the pa- 
tient died." 
There is no question as to the choice of alterna- 
tives between dietetic license with extremely bad 
health on the one hand, and moderation in eating 
with good health on the other. However, the re- 
lation between moderate dietetic sins and mild de- 
grees of ill-health is not so clear. It does not 
stand out so that " he who runs may read." Such 
ill-health is rather insidious in its development. 
The individual may not realize that he is increas- 
ing his blood pressure just a few counts above the 
healthful range. He may not know that he is de- 
creasing life by just a few years or slightly lessen- 
ing his resistance to disease. This is a no less 
certain result of faulty diet because it is not so 
apparent. It is less in degree, though similar in 
kind. 
What are the joys which reward one who takes 
the trouble to discover the best way of eating and 
lives accordingly? 
The chief joy is the feeling of well-being, with- 
out which life is incomplete. Energy, strength, 
endurance, ease of motion, alertness and clearness 
of mind result. A keener enjoyment of dancing, THE PLEASURE OF SIMPLE FARE 
5 
golf, and pleasurable pastimes becomes possible. 
The knowledge that health is at the top notch, that 
disease is not to be unduly feared, the freedom 
from minor ailments, the readiness for every task, 
compensate for any trouble involved in learning 
dietetic truths, or self-control incident to observ- 
ing the same. 
Another advantage is the maintenance of a nor- 
mal weight. There is no pleasure in being gro- 
tesquely stout or thin. This, all will acknowledge. 
The pleasure of feeling one's weight again normal 
after a loss of considerable excess, can only be ap- 
preciated by those who have had the experience. 
However, any one can imagine the pleasure Alad- 
din would bring to a modern city if, on making 
semi-annual visits, he wished the excess weight off 
about half of the population. 
On the other hand, a sufficient and well-balanced 
diet for the under-nourished would supplant " that 
tired feeling," with one of energy, strength, and 
vigor. 
The pleasure to woman of a becoming figure is 
well proven by the numerous aids to beauty which 
have their well-established place in the world of 
to-day. The husband can enjoy to the full his ad- 
miration and pride when he realizes that his wife 
has preserved somewhat of that early beauty which 6 
EAT YOUR WAY TO HEALTH 
so often fades as the result of Nature's laws trans- 
gressed. 
History has shown that luxury and ease have 
their disadvantages. One is the ill-health which 
accompanies dietetic license. In the last thirty 
years, the age of expectancy as to length of life has 
much increased for the infant, because of more in- 
telligent feeding; for the young adult, because of 
control of contagious diseases; but it has decreased 
for the person above thirty, largely on account of 
faulty diet. When man is once trained to eat 
more carefully and to follow other established laws 
of health, he will lessen the physical deterioration 
of the race. The physical degeneracy that accom- 
panies luxury is entirely preventable, and is the 
fault of man himself. If while observing correct 
principles of diet and hygiene, moral and mental 
laws are learned and followed, th? downfall of na- 
tions, which has heretofore so certainly followed 
their rise, will be prevented. Too much has been 
left to environment. If man learned a few great 
facts and followed them consistently, he would 
thereby become superior to his environment. 
The proposition is simply this: Normal living 
gives health and strength; abnormal, when ex- 
treme, gives pain and suffering; when of lesser de- THE PLEASURE OF SIMPLE FARE 
7 
gree, it gives minor ailments which insidiously steal 
away the health of the individual ere he is aware. 
There is no happiness so sure or on such firm foun- 
dation as that gained by living a normal life. CHAPTER II 
WHY AND WHAT WE EAT 
TO the person enjoying good health, the im- 
portance of the above question may never 
occur. Having grown quite accustomed 
to the daily habit of eating, we simply take it as a 
matter of course, no longer stopping to inquire the 
reason or whether we are using a suitable diet. 
This is wrong. There are few of the duties or 
pleasures of life which cannot be more efficiently 
performed if a little thought is given thereto. 
I might answer the question " Why do we eat? " 
in a very few words, but it would show a lack of 
appreciation of the subject to dismiss it so shortly. 
To incorporate in the answer facts which are both 
scientific and at the same time of commanding in- 
terest requires more time and explanation. Much 
information, collected in the last few years, shows 
the value of a scientific investigation of the diet of 
man. It also shows the improbability of falling 
by chance upon the best way of feeding the body. 
8 WHY AND WHAT WE EAT 
9 
This is an age of efficiency. More and more, 
antiquated methods are seen crumbling before sci- 
entific and well-planned and organized systems. 
Annual savings of millions of dollars represent the 
value of the services of expert economists to the 
railroads of this country. Analysis of the motions 
used in bricklaying and teaching the simplest way 
has increased the work of each bricklayer by one 
hundred per cent. Intensive methods of farming 
have greatly increased the value of every acre of 
farm land in the United States by raising its yield 
from thirty to fifty per cent. 
Farmers have learned how to feed their chickens 
and cows along scientific lines. They know what 
a calorie is. They know how much should be fed 
in a day. They know the proportion of proteins 
to carbohydrates and fats. They know how best 
to adapt the feedings to hens which are laying or 
to those which are being fattened for market. 
With the above facts in mind, the importance of 
a study of the diet of man becomes self-evident. 
When pursued, it is found to be a field of investi- 
gation far richer than could have been anticipated. 
It is strange that man should have fed his animals 
scientifically long before the importance of a simi- 
lar management of his own diet occurred to him. 
Why is this so? First, he saw the monetary gain 10 
EAT YOUR WAY TO HEALTH 
in making his animals healthy and efficient; second, 
his animals are not long-lived, and he has a wider 
view of results in their cases. As for himself, he 
is about through with life before he has any idea 
of the results of methods which he has followed. 
He does not sufficiently value his own life and 
health. Many wealthy people spend more money, 
and begrudge it less, on automobiles and chauf- 
feurs than on health and doctors. Occasionally a 
man is known to die for want of good food, though 
hoarding comparative wealth, because he values 
his coffers above his own well-being. Others 
value the pleasures of the palate above their ulti- 
mate good. If man had had a greater realization 
of his own value, he would have developed much 
more rapidly than he has done in the last twenty 
centuries. However, his time may come. He 
may be last but not least. Succeeding chapters 
will further develop the discussion of what we 
should eat. CHAPTER HI 
THE STUFF WE'RE MADE OF 
LET us inquire into the constituents of the 
human body. Consider the average man 
as weighing 150 pounds. His weight is 
distributed as follows: - 90 pounds, water; 27 
pounds, proteins or framework, including muscles 
and important tissue elements; 22y2 pounds, fat; 
9 pounds, minerals; and 1% pounds, starch or 
sugar. Bones are 64 per cent, lime and 33 per 
cent, gelatin, a kind of protein. Muscle is 15 per 
cent, albumen, another protein. This shows us 
that the body framework is largely protein. 
Fats, which are principally body reserve, vary 
considerably in amount. In the individual of ideal 
weight, they are less than the proteins; in the cor- 
pulent, they comprise the greater part of the ex- 
cess. 
One very astonishing fact is that though the car- 
bohydrates in the body (such as sugar or starch) 
comprise only 2.5 per cent, of the solid constitu- 
11 12 
EAT YOUR WAY TO HEALTH 
ents, they form between 60 and 70 per cent, of the 
average diet. They are readily digested and used 
as fuel. They are utilized about as rapidly as 
they are eaten. From them is developed most of 
the heat and energy needed by the body. If they 
are stored at all in the tissues, it is after they have 
been converted into fat. 
This very short discussion of the body constitu- 
ents gives the reader knowledge which will enable 
him to understand the principles used in determin- 
ing such diets as are hereinafter presented. CHAPTER IV 
THE HUMAN MACHINE 
rnHE human body is in many respects like 
an automobile. Each has its framework. 
JL The organs of the body correspond to 
the machinery of the automobile. Food furnishes 
the body with material for repairs and fuel for 
heat and energy. In the car, gasoline is carried 
in one tank for immediate use, and in another, the 
emergency tank, for reserve. The fat of the body 
is comparable to the gasoline in the emergency 
tank. 
Man is his own mechanic. He never leaves his 
machine. He makes all his own repairs. He is 
his own chauffeur. I do not hesitate to say that 
he is derelict in his duty. He does not study his 
task. He has given too little attention to repairs 
and fuel. He allows sand to clog the gear-box. 
He is a wonderful mechanism, capable of an im- 
mense amount of work. Great accomplishments 
are his just desert. How few develop their full 
13 14 
EAT YOUR WAY TO HEALTH 
powers. How few take themselves seriously. 
Too few know what are the dietetic or fuel re- 
quirements of the body. Many load themselves 
down with excess fat, while others are under-nour- 
ished. 
In the repair work of the body, proteins are the 
chief requirement. Fifty grams daily are needed 
for this purpose. If all parts of the body were 
torn down at a proportionate rate, the entire pro- 
tein content would be used up in 190 days. The 
body's supply of sugars and starches is exhausted 
and replaced daily. In cases of complete fasting, 
about 1% pounds are lost in a day, if the person 
is lying quietly in bed. 
The human engine is more efficient than any in- 
vented by man. It may develop energy or work 
to the extent of 45 per cent, from the heat value 
of the fuel consumed. The Deisel oil engine de- 
velops 33 per cent, energy. The best steam en- 
gine develops only 22 per cent. CHAPTER V 
HOW TO ESTIMATE FOOD VALUES 
THE palate values food according to its 
taste. I will explain how food is valued 
scientifically. Since food is to the body 
as fuel to the engine, it may be measured in cor- 
responding units. In coal or wood, the heat of 
the sun's rays is stored. As the plant grows, it 
takes up heat, carbon dioxide, hydrogen, nitrogen, 
etc. As coal is burned, it gives ofi its heat, which 
may be transformed into energy, moving trains, 
weaving cloth, etc. In like manner, the work of 
the body is performed by the energy developed 
from its food products which are consumed within. 
It is correct, therefore, to measure food in terms 
of heat. It is also convenient, and serves our pur- 
poses quite well. 
The calorie, our unit of food values, is the 
amount of heat required to raise one gram of 
water one degree centigrade. Hot cofiee in a 
thermos bottle retains its heat because there is no 
15 16 
EAT YOUR WAY TO HEALTH 
radiation from the bottle. The caloric value of 
foods is ascertained by burning them in a calori- 
meter. This is an apparatus with three walls and 
two air spaces, radiating no heat. It is filled with 
water. A small metal case containing the food is 
immersed in this water, ignited by electrical con- 
nections, and burned. By a delicate thermometer 
in the water, registering one-thousandth of a de- 
gree, the heat thrown off from the burning food is 
ascertained. The United States Agricultural De- 
partment has made over four thousand analyses, 
determining thereby the caloric value of nearly 
every article of food imaginable. 
Experiments have been performed on men in a 
calorimeter the size of a small room, the results 
of which prove that the same amount of heat is 
developed from a given article of food in the body 
as when it is burned outside the body. 
A certain amount of fuel is required for heating 
a house. This varies with the size of the house, 
its walls, exposure, and the weather. Sixteen hun- 
dred calories of food are required daily by a man 
lying quietly in bed for keeping his body warm and 
the heart and organs in action. Eight hundred 
more will enable the man to do office work, such 
as is done by a physician or lawyer. A certain 
amount of fuel will enable a given engine to haul TO ESTIMATE FOOD VALUES 
17 
a given load twenty miles. A man walking 2.7 
miles in an hour requires 160 calories for the pur- 
pose. Sitting at a desk is quite different from 
many of the occupations of life. The other ex- 
treme is represented by a six-day bicycle racer. 
Such a man requires 10,000 calories per day. 
When the central nervous system sends a com- 
mand to the muscles for raising the body and mov- 
ing it across the room, the entire set of actions is 
carried out by the burning or oxidation of one's 
body fuel. Oxygen for this purpose is supplied 
by the inspired air and taken to the necessary 
muscles in the blood current. 
Proteins, such as white of egg, meat, and a cer- 
tain percentage of nearly all foods, are used to re- 
pair worn-out muscles and framework, and if there 
is more than needed for this purpose they may 
also be used as fuel. Fats, such as butter, oil, 
cream, and fat of meat, are simply fuel. Carbo- 
hydrates, as sugar and starch, are also used for 
fuel. The fats go twice as far by weight as the 
carbohydrates. 
The explanation I have given answers the ques- 
tion " Why do we eat? " To answer in one sen- 
tence, I would say: " We eat to supply the body 
with the elements necessary to replace such tis- 
sues as are torn down from day to day, to upbuild 18 
EAT YOUR WAY TO HEALTH 
during periods of growth, to give the energy nec- 
essary in life's activities, and to store a reserve for 
emergencies." CHAPTER VI 
THE VITAL IMPORTANCE OF PROTEINS 
SOME remarkable facts have been discov- 
ered in the laboratories of Osborne and 
Mendel at Yale. The proteins, which 
comprise the greater part of the body framework, 
are very complex. Amino-acids, though little 
understood at the present time, will probably, be- 
fore long, become a household term. The amino- 
acids are the smaller divisions, combinations of 
which form proteins. There are about eighteen 
of these which must be supplied in the diet, because 
they are essential to life. 
If a relay race is arranged to carry a message 
from the Mayor of New York to the Mayor of 
Buffalo, none of the racers can fail to appear or 
give out in the contest, and the message still be de- 
livered. So, if in one's diet any of the amino- 
acids is absent or too small in quantity, the work of 
the group cannot be carried out, and health will 
be impaired. 
19 20 
EAT YOUR WAY TO HEALTH 
There are three important diseases which are 
known to be due to faulty diets. Beri-beri was 
at one time of more frequent occurrence than tu- 
berculosis among the natives in the United States 
Army in the Philippines. It has been stamped out 
by the substitution of brown rice for the common 
or polished variety. It is interesting to note that 
brown rice is seldom used in this country. 
Scurvy is due to a faulty diet. When occurring 
in infancy, it is easily cured by the addition of 
orange juice and unsterilized milk to the diet. 
Pellagra, the disease which has recently assumed 
such importance in some of the Southern States, 
is said to be due to a diet in which certain amino- 
acids are lacking. Corn contains a protein called 
zein, in which the amino-acid called trypto-phan oc- 
curs in only a small proportion. More than half 
the protein content of corn is zein. Life cannot be 
sustained without trypto-phan. 
It is clear that our protein foods should be of 
sufficient variety to insure the presence of an abun- 
dance of all the amino-acids essential to life. This 
is an argument in favor of whole-wheat bread and 
cereal foods which contain the entire grain. 
Professor R. H. Chittenden, after thoroughly 
testing out the protein element in the diets of him- 
self and some of his co-workers, as well as of sol- IMPORTANCE OF PROTEINS 
21 
diers and athletes, came to the conclusion that we 
can live on about 50 grams of proteins daily, i. e., 
one-third of a gram for every pound of body 
weight. This is contrary to previously held opin- 
ion on the subject, the standard adopted some time 
ago by Voit and since quite generally followed 
being over twice this amount. It seems undesir- 
able to constantly flood the system with excessive 
amounts of protein, because they are not com- 
pletely oxidized in the body, and before excreted 
therefrom may either develop poisonous by-prod- 
ucts, or at least increase the work of the kidneys 
to a considerable extent. The constant dripping 
of water from a height will eventually wear away 
the hardest stone. The steady over-working of 
the kidneys will some day cause them to weaken. 
On the other hand, the diet cannot be lacking in 
any of the essential amino-acids. It may be safer 
to provide 75 grams of proteins daily until we are 
more familiar with the amino-acid content of our 
foods. This is a sort of golden mean in proteid 
diet. 
The determination of the amount of minerals 
required daily is not so easy. It is probable, how- 
ever, that if there is variety in the diet, and the 
whole grain products are used, there will be no 
lack of minerals in the day's nutriment. Methods 22 
EAT YOUR WAY TO HEALTH 
have not been devised for working out accurately 
the quantities of each of these elements needed 
daily, and the proportions absorbed from that 
which is taken in the food. CHAPTER VII 
WHAT IS BLOOD PRESSURE? 
THOUGH the apparatus for measuring 
blood pressure was invented only a few 
years ago, most persons know in a more 
or less indefinite way that high blood pressure is a 
serious thing. The insurance companies will no 
longer issue a policy without first taking the ap- 
plicant's blood pressure. It may be interesting to 
know how this examination is made. 
A cuff with a rubber air-bag is placed on the arm 
above the elbow. The air-bag is connected by rub- 
ber tubing with a column of mercury and a pump. 
Air is then forced into the bag and glass tube con- 
taining the mercury until sufficient pressure is used 
to stop the pulse in the wrist, the amount required 
being read from a scale on the mercury tube. Suf- 
ficient force to just close off the pulse gives the 
blood pressure. 
Blood pressure results from the force of the 
heart beat and the resistance of the arteries. One 
of the causes of high blood pressure is over-eat- 
23  EAT YOUR WAY TO HEALTH 
24 
ing,- particularly of protein foods. I have seen 
it lowered in stout persons during weight reduc- 
tion. 
If the engineer has a large fire under a boiler 
when there is little demand for steam, the pressure 
in the boiler rises to a dangerous degree. To pre- 
vent explosions, a boiler is fitted with a safety- 
valve. The body is, in a measure, comparable to 
the boiler and engine. Constantly feeding large 
amounts of food, particularly of the protein class 
- especially to those who are inactive - increases 
blood pressure. Nature may, to some extent, be 
able to prevent the evil consequences of such over- 
feeding, but to permit it is tempting Providence, 
and there is a point beyond which Nature refuses 
to help those who disobey her laws. It is often 
said that Providence protects drunken men and 
children. Though blood pressure may be due to 
auto-intoxication and to child-like ignorance of 
what should be eaten, there is, to my knowledge, 
no Providential dispensation to protect such per- 
sons against the evil consequences of their own 
dietetic sins. i 
The reason over-eating increases blood pressure 
may be easily understood. When an individual is 
living on a diet that just meets requirements, the 
food is used up as nearly as is possible. The pro- WHAT IS BLOOD PRESSURE? 
25 
teins, being employed largely for repair work, such 
of their products as reach the excretory organs for 
disposal will be few indeed. 
In the chemistry of the body, poisonous by-prod- 
ucts are reduced to a minimum. There are no 
clinkers in the furnace. The proteins are perhaps 
more injurious when taken in excess than are fats 
and carbohydrates. They are not adapted for use 
as fuel, but are mainly suitable for replacing the 
body structure as it is worn out from time to time. 
When eaten in amounts greater than is necessary 
for reparative purposes, the excess is used as fuel. 
I have said they are not adapted for this purpose. 
It is impossible for them to be completely oxidized. 
This throws more work on the kidneys than they 
would be called upon to perform if the body fuel 
were in the form of carbohydrates and fats alone. 
Still, excessive eating of any class of foods is not 
without its injurious effects. When more is taken 
into the system than is required, it is certain to in- 
terfere with body chemistry and produce poison- 
ing. 
While the body has nothing similar to the safety 
valve of the boiler from which the individual may 
take warning, there are several signs which may 
be read by the skilled physician and which give a 
definite idea of possible dangers ahead. The 26 
EAT YOUR WAY TO HEALTH 
blood pressure apparatus reveals one of these. 
Starting with a normal blood pressure of 120 in 
the young adult, with variations for age and some 
other conditions, the physician knows that when 
blood pressure begins to rise to undue heights it is 
time to reduce the fire in the furnace or increase the 
demand for steam. Insurance companies hesitate 
before accepting one with a reading of 150. 
If such warnings are neglected, the heart, which 
is compelled to pump blood through the vessels 
against an increasing resistance, may enlarge 
through dilatation and thereby be weakened. If 
the heart proves equal to its increased task, one of 
the arteries may enlarge, causing aneurism, or it 
may break, causing hemorrhage. The latter tak- 
ing place, as it most often does, in the brain, is a 
common cause of paralysis. Arterio-sclerosis is 
similar in its causes, and is frequently associated 
with high blood pressure. 
This little explanation of the significance of 
blood pressure shows the value of just one more 
scientific discovery, and just one more medical in- 
vention. CHAPTER VIII 
REDUCTION OF HIGH BLOOD PRESSURE 
A GREAT many contributors to medical 
literature have agreed that overeating 
is a frequent cause of high blood pres- 
sure. The author has found it the most frequent 
cause and its correction the most satisfactory 
treatment. He does not claim that it is the only 
factor in the case. It is certain that infections 
of the teeth and tonsils frequently produce a rise 
in pressure. Fortunately these are remediable. 
It is recognized that high blood pressure is a 
symptom of Bright's disease. In its severer 
forms Bright's disease is not amenable to treat- 
ment, nor is the associated high blood pressure. 
The laity do not know that Bright's disease is 
sometimes mild in form. They do not realize 
that inflammation of the kidneys may be depend- 
ent on infections elsewhere in the body and may 
be helped by their eradication. The same is true 
of overeating in its relation to high blood pres- 
sure. It may produce an intestinal fermentation 
27 28 
EAT YOUR WAY TO HEALTH 
or putrefaction, which will injure the kidneys and 
often cause an inflammation in them, with atten- 
dant effect on blood pressure. If overeating is 
stopped soon enough, the benefits are miraculous. 
The author has found high blood pressure so 
frequently associated with overweight, and so 
seldom has he seen a weight reduction diet fail 
to reduce the blood pressure in these cases, that 
he has been forced to the conclusion that over- 
eating is one of the chief causes of this great 
factor in the ill-health that comes to people of 
middle life. 
It was never intended that man should spend 
the last twenty or thirty years of life in any condi- 
tion but that of good health,- certainly not in a 
state of incapacity because of weakness or sick- 
ness! The health of youth, the strength and 
vigor of our best years, should be prolonged well 
toward the end of life. With right eating this is 
possible. 
With the kind of eating to which we are 
habituated, this is well-nigh impossible. Over- 
eating is so common that most people ex- 
pect to increase in weight as the years go by. 
This is even accepted as normal and right. 
Nothing was ever more fallacious. If one has 
attained a good average weight for his stature HIGH BLOOD PRESSURE 
29 
between twenty and thirty years of age, there is 
absolutely no justification for further increase. 
This claim of the author is well borne out by in- 
surance statistics. They show that those who 
are ten to twenty pounds under average weight in 
their forties, have a five per cent, lower death 
rate than those of average weight. Therefore 
average weight in the forties is too high. 
From overeating has resulted also a rise in 
blood pressure as the years go by. It was once 
considered right and normal for the blood pres- 
sure to increase one point with each year of the 
age above twenty (starting at 120 at the age of 
twenty). This would make the blood pressure 
reading 150 at the age of fifty. This opinion is 
being revised. The prolongation of youth 
means prolongation of the blood pressure of 
youth. Our motto should be: 
Right eating, normal weight, normal blood 
pressure and the prolongation of youth. 
What diet will extend the blood pressure read- 
ing of 120 into middle and later life? < 
A well balanced diet, correct in every way. 
Does this mean a small amount of meat? 
It means much more than that. In con- 
formity with medical literature in general, ex- 
cessive eating of meat and other protein foods is 30 
EAT YOUR WAY TO HEALTH 
conceded to be an important dietetic cause of 
high blood pressure. 
The author has come to recognize that exces- 
sive eating of sugars, pastries, and concentrated 
carbohydrates will produce the same unfortunate 
condition. The reduction of the amount of meat 
eaten daily was the first remedy offered-usually 
the last and only dietetic remedy. This method 
of treatment has benefited many, but has failed 
in a large number of cases. 
Meat is a protein food. One third of a 
pound of meat (including chicken and fish) is 
sufficient for the day. If one eats plentifully of 
meat at dinner, it is not needed at breakfast and 
lunch. The carbohydrates, however, are as much 
at fault as the meats-perhaps more so in these 
latter days, since meat-eating for breakfast has 
been abandoned by many and its use for lunch and 
dinner reduced in amount. 
The sugars and sweets, rich desserts and 
heavy starches, are frequently the sources of fer- 
mentation. The natural sugars, such as occur in 
ripe fruits and honey, are less apt to cause this 
trouble. Desserts are frequently made of 
several very concentrated articles of food-as 
sugar, butter, egg, cream, lard, and flour. These 
concentrated articles ferment more than coarse HIGH BLOOD PRESSURE 
31 
foods. The sugars and starches are digested by 
saliva; protein of egg-white by the gastric juice. 
These desserts are so soft that they require little 
chewing: consequently they do not receive a 
sufficient admixture of saliva to digest their car- 
bohydrate content before the acid of the gastric- 
juice stops the action of the saliva upon them (the 
saliva is alkaline and will not act well in an acid 
medium). 
Though they contain much nutrition and the 
body assimilates the greater part of it, they are a 
source of toxins on account of their fermentation 
in the gastro-intestinal tract. Fermentation is 
especially prone to occur in those who have 
gastric hyperacidity (hyperchlorhydria). Even 
bread, when eaten fresh, will cause a similar fer- 
mentation. The gastro-intestinal tract cannot 
digest with impunity a diet which is too concen- 
trated, whether the excess be meats, sugars and 
breadstuffs, or fats. 
In order to prevent the rise of blood pressure 
it is necessary to avoid almost to exclusion, candy, 
sweets, and rich desserts, cakes and cookies, and 
fresh white breads, and to limit the quantity of 
such starches as cereals, all bread, macaroni, and 
thickened soups. 
For those suffering from high blood pres- EAT YOUR WAY TO HEALTH 
32 
sure, who have increased beyond the average 
weight for one of their height (as given in the 
tables for ages 20 to 30), the proper course is to 
follow the menus given in the chapter on "Weight 
Reduction Menus." This generally reduces 
weight and blood pressure. 
The symptoms of high blood pressure are re- 
lieved as the pressure drops. When the pressure 
has dropped about twenty per cent, it is time to 
change to the menus in the chapter, "Mainte- 
nance of Weight Menus." 
It must always be borne in mind that people 
vary as to the amount of food required-both in 
proportion to bodily activity and glandular activ- 
ity, and the amounts here given are approxi- 
mate only. They are what the author has found 
by experience to be about right in the average 
case. 
It is well to call attention to another factor 
which might easily be overlooked. The perform- 
ance of the same act does not always require the 
same amount of fuel, because it does not always 
require the same amount of exertion. If you 
have never played tennis, you will be sore and 
tired from half an hour at the game. An expert 
can hit harder and more accurately, feeling no 
soreness or fatigue and using less fuel in doing so. HIGH BLOOD PRESSURE 
33 
That which is done with less effort, even though 
it require the same movement, will consume less 
fuel. A similar point may be expressed regard- 
ing the comparative difference between the tense 
and the relaxed types of individual. The one 
who is tense will consume more fuel in going 
through the same motion. 
This leads to a point which will be mentioned- 
though it is unusual to encounter one to whom it 
applies. If one's weight showed he reduced too 
rapidly, or if the high blood pressure should 
fall below the twenty per cent, indicated (and the 
patient should not feel so well thereafter), he can 
easily eat more foods of the same kinds. It 
would be better to increase the amounts of each 
article rather than change the proportion of the 
various kinds of foods and thereby alter the bal- 
ance of the dietary. 
Now a word as to the cases where a reduction 
of blood pressure is not so desirable. No one 
would be so foolish as to persist if it were not ac- 
companied by improvement in the condition. It 
does not, as a rule, benefit cases of angina pec- 
toris, though there may be some exceptions to 
this. 
It cannot be used in cases of cerebral arterio- 
sclerosis with the presence of thrombosis (nar- 34 
EAT YOUR WAY TO HEALTH 
rowing of the arteries to the point where the 
symptoms of insufficient circulation have inter- 
vened) . These are the cases that have symp- 
toms of a stroke, recover quickly and may have 
many of these attacks of greater or less severity. CHAPTER IX 
SCIENCE VERSUS APPETITE 
IF it is true that appetite is to be absolutely re- 
lied upon in the selection of one's food, it 
must enable one to choose the proper food 
and follow unerringly the best diet for health and 
efficiency. Many observations lead me to the con- 
clusion that this it fails to do. Environment often 
so influences the choice of food that individuals, 
and sometimes whole nations, go astray and fail to 
follow a diet sufficiently well-balanced to give 
health or efficiency. 
The Chinese have eaten so largely of rice that 
we find many of them anaemic and weak. Previ- 
ous to the time when science came to their aid, the 
Japanese suffered from beri-beri, due to a diet 
lacking in some protein, vitamine, or mineral. In 
certain countries there has been a prevalence of 
corpulence due to the influence of environment on 
diet. In some sea-coast towns the large propor- 
tion of fish and small proportions of other desir- 
able articles of food has produced ill-health. You 
may argue that these results are not due to appe- 
35 36 
EAT YOUR WAY TO HEALTH 
tite so much as to environment, poverty, or a fail- 
ure to follow the real dictates of appetite. 
To this I must answer that appetite of itself was 
not sufficient to indicate what these persons should 
have eaten,- either what they should have gone 
out and sought in addition to the foodstuffs nearest 
at hand, or the selections and their proportions 
which they should have made of the variety which 
was at hand. Appetite has not impelled men to 
go out after those foods not offered them in the 
communities in which they lived. Business enter- 
prise and chance of profit has been the means of 
introducing such foods into a country, and appetite 
has been quick in learning to enjoy such addition to 
the variety of diet. However, this shows the in- 
fluence of training and environment on appetite, 
rather than the surmounting of environment by ap- 
petite. 
There is no inherent quality in appetite enabling 
it to indicate when the diet is not well-balanced, or 
to give an idea of what is missing if it is insuffi- 
cient. It is true that there may be a kind of yearn- 
ing or sense that something is wanting when the 
diet is lacking in essentials, but it has never been 
sufficient to guide with accuracy and result in per- 
fection in the selection of food. 
Furthermore, greater or less degrees of perver- SCIENCE VERSUS APPETITE 
37 
sion of appetite have been so easily acquired that 
a considerable proportion of the human race has 
thereby been led into faulty methods of eating, and 
often such undesirable foods as they prefer are the 
only ones which they can be induced to eat. The 
only argument which will appeal to these people is 
pain. If they can be convinced that their pain is 
from a faulty diet, they may be induced to mend 
their ways; otherwise not. Also in certain dis- 
eases, such as ulcer, foods which are harmless for 
the healthy may cause pain. Appetite never tells 
these patients what foods will injure them. Some- 
times pain does. This shows that appetite does 
not always guide the sick aright. 
It has been necessary for science to come to the 
rescue of appetite and say just what should be 
eaten. Diet is the most valuable factor in the 
treatment of diseases of the stomach. It may be 
interesting to instance some of the cases in which 
science has shown the way when people had fallen 
into faulty methods of eating. Science drove beri- 
beri out of the Japanese army. Science gave the 
remedy for scurvy, which is a disease of faulty 
diet. Science teaches the amounts and the kinds 
of foods which should be eaten by the under-nour- 
ished to restore health and strength. Science tells 
us what to avoid when growing too stout. 38 
EAT YOUR WAY TO HEALTH 
There are some perversions of appetite which 
cause cravings for excessive amounts of perfectly 
good foods, or for seasonings that are undesir- 
able, or even for drugs and poisons. It is a com- 
mon thing to see people, who at home have ac- 
quired a liking for a more or less restricted diet, 
after going away for several months, learn to eat 
many new articles and later become very fond of 
them. 
What argument can be advanced against follow- 
ing the light of science in regard to diet, when its 
value is universally recognized in most fields of 
endeavor and when it has been proven so definitely 
that it has pointed the way to an absolute cure of 
several very serious diseases due to faulty methods 
of eating? Would it not be wise to search further 
the field of dietetics for other possible causes of 
disease, and when found to follow science rather 
than appetite? Extreme obesity is undoubtedly a 
disease; dietetic measures, certainly the cure. 
Mild cases of overweight are undesirable; dietetic 
measures, the method of relief. CHAPTER X. 
OBESITY CRIMINAL NEGLIGENCE 
THE causes of Obesity are laziness, self-in- 
dulgence, lack of will-power and igno- 
rance. No doubt the above statement is 
startling. I must explain its relevancy. When 
your dog or horse becomes over-fat, you reduce 
him. How? Very simple, indeed. You run 
him (treatment for laziness). You supply the 
will-power, prevent self-indulgence, vanquish ig- 
norance, when you learn what his diet should be, 
and withhold all else. You don't allow your dog 
the pleasure of eating his fill, lest he become twice 
the size a well-kept dog should be. 
Does any one question the advisability of keep- 
ing the weight of his horse at an ideal figure ? Do 
you, who talk so differently regarding yourself, 
ever say of your horse: " Oh, he was meant to 
be fat; eating has nothing to do with it. He does 
not eat as much as Mr. Smith's horse. I can't re- 
duce his weight? " No. If he is getting too fat, 
you give him more exercise and less grain and his 
39 40 
EAT YOUR WAY TO HEALTH 
excess weight speedily disappears. A very simple 
proposition, but it always works. There is varia- 
tion in horses; likewise in people. 
The principles in the matter under discussion 
are much the same in both. Of course, the diet in 
man is so much more extensive that it requires 
more time and gray matter to dispel the ignorance 
which exists regarding his food in weight reduc- 
tion. It is easier to hold the reins of self-control 
over the horse and apply the whip which forces 
action, but sensitiveness and pride are sufficient in 
many human beings to conquer these shortcomings 
when the knowledge regarding food values is once 
obtained. 
No such statement as, " I can't reduce my 
weight," will bear the light of science. You can 
if you will, providing you learn how. If you go 
this day to bed and eat no food, you will lose one 
to two pounds daily, depending upon your height, 
and the amount of adipose tissue in your body. 
Just as truly you will lose, though more slowly, if 
you partake of some food but less than your re- 
quirements. Is this harmful? Decidedly not, if 
intelligently managed. The diet should be well- 
balanced and supplemented by exercise. 
It is a matter of quite general knowledge among 
physicians that the Diabetic and the Esquimo live OBESITY CRIMINAL NEGLIGENCE 
41 
on a diet in which proteins are supplied in suffi- 
cient amounts, fats in abundance, and carbo- 
hydrates are reduced to a minimum. This is ex- 
actly the diet upon which a patient undergoing 
weight reduction should be placed. The proteins 
are furnished in meats, eggs, etc.; the carbo- 
hydrates are much reduced, and the fats are largely 
drawn from the patient's own body tissues. 
This consumption by the body of its own fat is 
no more than frequently occurs when one works 
unusually hard without increasing the food sup- 
ply; or when busy, neglects to eat the accustomed 
amount. There is no other way of weight reduc- 
tion than by either increasing the demand for food 
above the supply, or decreasing the supply to a 
point below the demand. Then it is only neces- 
sary to have the enterprise, will-power, energy and 
determination to follow such a plan. 
As a matter of fact, you will feel better in many 
ways when you begin to reduce, provided you do so 
intelligently. Hunger may be largely prevented 
by eating foods which are bulky and of low caloric 
value. You will stop bursting the buttons off your 
constantly shrinking garments. You will be able 
to sit in a car and leave room for another in the 
seat beside you. You will be able to lean over 
and button your shoes. You will be able to walk 42 
EAT YOUR WAY TO HEALTH 
up hill without stopping every few steps to catch 
your breath. Your feet will pain less, because 
they no longer have an undue weight to support. 
Not only will breathing be easier, but locomotion 
will become a pleasure. Even a person who is 
only fifteen or twenty pounds overweight will 
notice a marked increase in the ease with which 
he moves about, if he loses only half of this excess. 
Do you really consider that nature has predes- 
tined some to be uncomfortably fat and others ir- 
remediably thin? If so, a remarkable partiality 
is shown in favor of the lower animals. When 
did you ever see a horse so fat that walking was 
an effort, running practically an impossibility, and 
hill-climbing a torture? No. Horses are fav- 
ored by nature - superfluous flesh is not their 
curse. 
How rarely do you see a horse skeleton? Are 
you not filled with indignation against the owner? 
What pity for the beast is then manifest! But 
why? Is the owner responsible, or should you 
lay the blame on nature? Perhaps you would 
blame the owner, but if the owner and not the 
horse were thin or fat, then whom would you 
blame? You might say he could not help it. Na- 
ture meant him to be so. As for the horse, abso- 
lute neglect. OBESITY CRIMINAL NEGLIGENCE 
43 
Nature would indeed be unkind to endow us 
with trials of the flesh surpassing those of the dumb 
beasts in our care. " Care " is the word. It is 
the key to the situation. The animals are in our 
care. We are not. We have realized their eco- 
nomic value and studied their various needs. 
Great consideration has been given to the exact 
amount and proper kind of food required. The 
efficiency of the horse, the cow, the chicken is the 
direct result of feeding. Man has worked this out 
to a nicety - for his animals; but for himself, he 
may eat what he pleases, when he pleases and 
where he pleases. Is his efficiency then of so little 
consequence ? His health of no moment ? 
A very useful and commendable organization 
has worked for many years to check abuse of ani- 
mals, and demand for them the proper care. 
Why not incorporate a Society for the Prevention 
of Cruelty to Man, securing him against the evil 
consequences of insufficient or excessive nourish- 
ment? CHAPTER XI 
THE FORM BEAUTIFUL 
AT the time when Greece had reached the 
zenith of her glory, as an architectural 
embellishment the column was developed 
to a high degree of beauty. It was a great adorn- 
ment to any building. It had definite proportions. 
Its height was so many times its circumference. 
The beauty attained by the Greek form of column 
is sufficient to illustrate the importance of correct- 
ness in proportion. The same is no less true when 
applied to the human figure. Beauty of figure is 
equally, if not more, important than facial beauty. 
A figure which once was beautful is often 
marred by unbecoming loss or undue accumula- 
tion of fat. Many a woman could enhance her 
beauty by filling in the outlines of her form with 
desirable fatty tissue, or reducing the adipose until 
correct proportions were attained. When fatty 
tissue has been deposited in sufficient quantity to 
properly round out the figure, it has at the same 
44 THE FORM BEAUTIFUL 
45 
time performed its other functions, such as fur- 
nishing a cushion for the muscles, etc. There is 
no possible service to the body which makes a 
larger amount desirable. Beyond this it becomes 
a burden, unsightly, a disease. As Irvin S. Cobb 
says in his book called " Anatomy "-" Of all the 
ills that flesh is heir to, the worst is flesh." 
Each person has an " Ideal Weight." It is per- 
fectly easy to attain, and still easier to prevent any 
addition thereto. How often have women, whose 
figures in young adulthood have been well-propor- 
tioned and becoming, allowed them in later years 
to increase unduly - sometimes almost beyond 
recognition - by the accumulation of adipose tis- 
sue. The unfortunate person first passes through 
the stage in which she succeeds, through the ef- 
forts of her skilful modiste, in disguising the fact 
from her friends. She then reaches the point 
where nothing will avail, and though embarrassed 
at all times by her size and lack of symmetry, aban- 
dons hope of relief, or tries without success a lot 
of unscientific methods of weight reduction, which 
prove to be only an aggravation. Now and then 
she loses a few pounds; again and again she gains 
more. She should know that her best friend, 
" The Maintenance Diet " (which means exact 
food requirements, no more, no less) could easily 46 
EAT YOUR WAY TO HEALTH 
have done more than all the dressmakers in the 
world to preserve her " Form Beautiful." 
The motor car, prosperity, idleness, a good ap- 
petite, or ignorance of food values have done her 
more harm in a few years than the ingenuity of 
modiste and masseuse, the Turkish bath, or half- 
hearted, unscientific attempts at weight reduction 
can remedy in a lifetime. The increasing neck, 
the double chin, the hanging jowls, the unshapely 
arms are not Providential visitations to strengthen 
the individual against the inroads of tuberculosis. 
They are the villainous designs of the insinuating 
demon " Appetite," in league with his trusty Lieu- 
tenants " Inactivity," " Lack of Will Power " and 
" Dietetic Ignorance." 
The intense blackness of the veil of ignorance 
regarding dietetic requirements which humanity 
has permitted to obscure its vision for so many 
centuries, is really appalling. People do not seem 
to realize that one not working much should eat 
little. Many have reversed the process and we 
frequently find that those working least eat the 
most. Some would eat all they can hold, and go 
on year after year piling up the excess. What an 
impossibility it would be for a multi-millionaire to 
carry all his wealth on his person. It is no less 
foolish for one to attempt carrying under his skin THE FORM BEAUTIFUL 
47 
all he can eat. He should eat no more than he 
asks in prayer when he says: " Give us this day 
our daily bread." If you consume regularly three 
slices of bread more than you require per day, you 
will spoil your form, perhaps once beautiful, by 
the addition of twenty pounds in one year. Five 
years will make you grotesque. 
A beautiful figure may be the gift of nature. 
Nature must suffer some severe shocks when she 
sees what her products of the soil, in the form of 
sugars and grains, and her beasts of the field, in 
the form of milk, cheese, steak, etc., have done to 
these divine creatures. It is worth much effort 
to preserve the Form Beautiful, and so easy that 
its omission is criminal negligence. 
When the Form Beautiful becomes the Form 
Grotesque, the light step and graceful glide of the 
agile figure becomes the awkward self-balancing 
act of a waddling equilibrist. The soon-flatten- 
ing feet add their factor to the unbecoming gait, 
for they have weakened under the increased bur- 
den of weight. A certain plumpness of the face 
is becoming. However, when the accumulating 
fat results in the double chin, the hanging jowls, 
the half-opened eyes, and the rounded cheek, fat 
ceases to be a virtue. 
There is an Ideal Weight which gives to each 48 
EAT YOUR WAY TO HEALTH 
her ideal figure. A Weight Reduction or Weight 
Increase diet will attain this goal. Once attained, 
this may be preserved through the adoption of a 
Maintenance Diet. CHAPTER XII 
MAINTAINING THE IDEAL 
IT is well to realize that beauty is more than 
skin deep. It cannot be satisfactorily " put 
on." A complexion which is the outward in- 
dication of a healthy condition within the body is 
far more enduring, as well as more attractive, than 
the temporary " creations " of the cosmetic art. 
Browning has said, " Art cannot hope to repro- 
duce the faint half-flush that fades along her 
cheek." Many of the examples of the cosmetic 
impulse that dwells within the feminine breast are 
by no means " faint," nor do they " fade " suffi- 
ciently along the margin. There may be some 
who are unable to differentiate them from Nature's 
own, but few there are who would not prefer suf- 
ficient natural endowment to render art unneces- 
sary. Too often these " delicate " tints serve to 
conceal evidence of poisonous substances in the 
blood which were absorbed from an unhealthy ali- 
mentary canal. 
Truly, beauty is more than skin deep, for a large 
49 50 
EAT YOUR WAY TO HEALTH 
layer of fat beneath the skin not only destroys its 
symmetry and beauty of outline, but often causes 
an unhealthy mottled appearance. 
Each woman has her Ideal Weight, her Ideal 
Figure, and her Ideal Diet, closely interrelated. 
It seems very strange that so little attention has 
been given to this combination. It seems still 
more strange that actresses, whose very livelihood 
depends upon it, have, in endeavoring to preserve 
something of the Ideal Figure, worked upon such 
unscientific lines. 
It would be foolish to install in a house of ten 
rooms a steam-heating system sufficient for a build- 
ing of thirty. There would always be difficulty in 
keeping a proper temperature. The occupants 
would suffer a greater part of the time. Various 
methods would be tried in a vain attempt to keep 
the house comfortable. But this is the very mis- 
take which many are making with regard to their 
bodies. They are consuming superfluous fuel and 
maintaining a fire sufficient for one of much larger 
proportions. They are failing to exercise. They 
are accumulating excess weight. They frequently 
employ the masseuse in an attempt to rub out fat 
by way of the skin; or try to sweat it out; or at 
intervals roll on the floor; or exercise in rubber 
garments. If they succeed in losing the excess, MAINTAINING THE IDEAL 
51 
what plan do they next follow ? The only sensible 
procedure would be to adopt the Maintenance 
Diet and preserve an even weight. But the 
chances are that they will allow another consider- 
able accumulation of fatty tissue, eventually neces- 
sitating the readoption of the same disagreeable 
measures. It is a continuous process of walking 
up hill and sliding down again to the end of life. 
If one supplies the body with its exact food re- 
quirements, there will be no change in weight. 
Food is an addition to the body; Heat and the 
Development of Energy, a subtraction therefrom. 
The Ideal Weight plus the Maintenance Diet 
minus Heat and Energy Requirements multiplied 
by (say) Five years, equals the Ideal Weight. 
The Maintenance Diet and Heat and Energy Re- 
quirements being kept equivalent, nothing is added 
to or subtracted from the weight. This is a 
simple proposition in mathematics, and just as true 
as that two and two make four. In other words, 
if one content himself with a Maintenance Diet he 
will never need to reduce his weight. 
One fact which many city-dwellers have failed 
to learn is that, since they take almost no exercise, 
they require very little food. The short distances 
which they walk probably increase the appetite 
more than they increase the food demands. A 52 
EAT YOUR WAY TO HEALTH 
walk of three miles requires an addition to the diet 
of only one large slice of bread and butter. I be- 
lieve it is possible to remain in fairly good condi- 
tion without making provision for regular exer- 
cise if the diet is kept very low. This is not ad- 
visable, but if exercise is out of the question it is 
the only course to pursue. 
No one would think of applying to other affairs 
in life the principles followed in eating. If so, 
milk would be poured into one's glass till it flowed 
over the table. A fire would be built in the fur- 
nace on the Fourth of July. One might fit him- 
self with number eleven shoes when eights would 
be sufficiently roomy. Why so foolish in the mat- 
ter of eating? Habit, perversion of appetite, 
pleasures of the palate, and ignorance of food re- 
quirements afford the answer. 
Some may consider it a great deal of trouble,- 
ferreting out one's dietetic needs, entering into the 
dry field of food values, adding and subtracting, 
learning new terms unrelated in any way to society, 
the dance, skating, or the theater; in fact, relating 
to nothing of greater importance than health and 
longevity; in other words, using the gray matter, 
which had been laid on the shelf to rust, in obeying 
the first law of Nature,- self-preservation. MAINTAINING THE IDEAL 
53 
Be not fearful! I can assure you that it is not 
difficult and will well repay the time and trouble 
expended. Remember that farmers do as much 
for their live stock; mothers learn to modify milk 
for their babies. 
We eat to furnish protein for replacing the 
small amount which is worn out each day and to 
supply fats and carbohydrates (the latter mean- 
ing sugars and starches) for conversion into heat 
and energy. The proteins occur abundantly in 
meat, eggs, milk, cheese, and nuts; to a small de- 
gree in most other foods. 
The fats and carbohydrates we group together 
because they are more or less interchangeable as 
producers of the heat which keeps the body warm 
and the energy which is required for every effort, 
from sitting in a Morris chair to dancing the fox 
trot till five A. M. Fats are found in cream, but- 
ter, olive oil, bacon, fat meat, chocolate, etc. 
Carbohydrates are sugars and starches, occurring 
in fruits, grains, and vegetables. 
THE COMPOSITION OF A MAINTENANCE DIET 
The Maintenance Diet is one which meets the 
individual's exact requirements. It predicates 
neither loss nor gain, when once the ideal is 54 
EAT YOUR WAY TO HEALTH 
reached. It is so well balanced in respect to its 
component elements that not only weight but 
health and strength are preserved. 
In order to make selection of the diet a simple 
matter, I will divide our foods into four classes 
and refer to them as proteins, fats, foods of high 
carbohydrate content, and bulky foods, according 
to their predominating quality. The protein or 
tissue building element in the diet should amount 
to about one-half gram for each pound of the 
Ideal Weight,- i. e., seventy-five grams for one 
weighing one hundred and fifty pounds; sixty 
grams for one weighing one hundred and twenty 
pounds. One hundred and fifty grams of meat 
furnish thirty-five grams. Two eggs give thirteen 
grams. Each helping of food drawn from the 
starchy or bulky classes will furnish from one to 
three grams, and consequently the required re- 
mainder will be supplied therefrom. Butter, oil, 
and sugar are about the only foods which contain 
no proteins. 
The following tables will show what I mean by 
the different classes of foods. Proteins are meats, 
fish, chicken, eggs, milk, cheese, etc. Fats are 
cream, butter, olive oil, fat of meat, cocoa, choco- 
late, etc. Carbohydrates we divide into two 
groups: MAINTAINING THE IDEAL 
55 
First, Articles of high sugar or starch content. 
Sugar 
Carbohydrates - Per Cent. 
Honey 
So 
Bread (all kinds) 
50 
Crackers 
7i 
Cereals (dry) 
80 
Cereals (moist) 
17 
Soup (thickened) 
10 
Macaroni 
16 
Potato 
21 
Corn (canned) 
18 
Custard 
22 
Ice Cream 
27 
Sponge Cake 
65 
Puddings 
29 
Apple Sauce 
34 
Almonds 
25 
Jelly 
70 
Dried Figs, Dates, Raisins 
76 
Second - Bulky articles, containing compara- 
tively small amounts of carbohydrates: 
Carbohydrates - Per Cent. 
Clear Soups 
IO 
Peas 
i+ 
Lima Beans 
14 
Squash 
IO 
Apples 
Bananas 
22 
Oranges 
II 
Strawberries 
7 
Carrots 
8 
Parsnips 
13 
String Beans 
1.9 
Beets 
74 56 
EAT YOUR WAY TO HEALTH 
Carbohydrates - Per Cent. 
Asparagus 
2.2 
Pears 
14 
Peaches 
IO 
Gooseberries 
IO 
Onions 
II 
Lettuce 
3 
Celery 
3-3 
Cabbage 
5 
Spinach 
32 
One point regarding the two classes of carbo- 
hydrate foods requires explanation. Some arti- 
cles in the second group contain higher percentages 
of carbohydrates than a few which might be se- 
lected from the first group. This is accounted for 
as follows - the bulk of these foods is such that 
the average helping of the former group exceeds 
in caloric value that of the latter. For example, 
thickened soup contains 14 per cent., while bananas 
contain 22; but the average helping of thickened 
soup is 160 calories, while the average of bananas 
is less than one hundred. 
The following diet is arranged for one of mod- 
erate activity. It is generally estimated that 2500 
calories give the correct amount for this purpose. 
Since many in New York are undergoing so slight 
a degree of activity, 2250 is more accurate. 
However, there need be no misunderstanding, be- 
cause I point out that all degrees of activity above 
that mentioned require an equivalent addition to MAINTAINING THE IDEAL 
57 
the dietary. A few facts may throw light on the 
subject. 
The farmer who arises early and works hard 
through long hours will require 3500 calories. 
One doing office work may arise early, engage him- 
self in various ways about the home, exercise con- 
siderably evenings, Sundays, and holidays, thus 
easily making his requirements above 3000. 
Merely the nervous temperament of a portion of 
the human race will account for a development of 
energy which would seem greater than their man- 
ner of living might indicate. 
For the benefit of those who consider that they 
regularly consume a large amount of food but can 
never gain in weight, inasmuch as this subject will 
be considered more in detail under Weight In- 
crease, I will here call attention merely to the great 
difference in food values, one pound of lettuce rep- 
resenting less than ninety calories, while one pound 
of olive oil furnishes more than four thousand. 
When not otherwise stated, any sample diet I give 
will be for one whose normal weight is one hun- 
dred and fifty pounds. 
PROTEINS 
The proteins have already been discussed. The 
amount required does not vary with activity, be- 58 
EAT YOUR WAY TO HEALTH 
cause the work one performs, as well as the body 
heat, is best developed from fats and carbo- 
hydrates. 
FATS 
One ball of butter (one-third ounce) at each 
meal is sufficient. With the diet which I outline, 
if some of the other articles were omitted, more 
butter could be used. I have noticed with a great 
deal of interest how persons vary as to their se- 
lection of foods. Some like a great deal more 
butter than I have indicated. They will eat two 
or three balls of butter at a meal. Others use it 
quite sparingly,- only about one-half ball (one- 
sixth ounce) at a meal. 
Four to eight tablespoons of cream daily may 
be used. Coffee, tea, cereal, and desserts give 
opportunity for its consumption in large amounts. 
I will discuss this further under the subject " Gain- 
ing the Desirable." Olive oil as a salad dressing 
is very nourishing. One or two teaspoons per 
day is sufficient. 
CARBOHYDRATES 
This class of food forms from four to five- 
eighths of the maintenance diet. I would limit MAINTAINING THE IDEAL 
59 
the sugar to four or five teaspoons daily, exclusive 
of what is used in the cooking. The bread I 
would limit to two slices at breakfast and lunch, 
and one at dinner. One other article of high 
carbohydrate content besides sugar and bread 
would be allowed with breakfast, one with lunch, 
and two with dinner. If a rich dessert is used, 
only one such article can be permitted at dinner. 
Of the bulky foods, there will be fruit for 
breakfast; salad and fruit for lunch; two bulky 
vegetables and salad or fruit for dinner. 
To repeat: 
BREAKFAST 
(Article) 
Bulky Fruit. 
High Carbohydrate content . .Two articles, bread and one 
other (cereal). Sugar, but- 
ter, and cream. 
LUNCHEON 
Protein Egg, or small amount of meat 
or cheese. 
Bulky Salad and Lima beans, or 
fruit. 
High Carbohydrate content . .Two articles, bread and one 
other. Sugar and butter. 
DINNER 
Protein Meat (150 grams). 
High Carbohydrate content ..Three articles: thickened soup, 
bread, potato. 
Bulky Three articles, as squash, peas, 
apples. 60 
EAT YOUR WAY TO HEALTH 
SAMPLE MAINTENANCE DIET 
Breakfast 
Proteins 
Calories 
grams 
Orange 
1. 
70. 
Cereal 
2.5 
100. 
2 slices of toast 
4.6 
140. 
Butter (%oz. = 1 ball) 
- - 
80. 
Coffee 
- - 
no value 
Cream - 4 tablespoons 
2.0 
120. 
Sugar - 2 teaspoons 
- 
66. 
- 
- 
IO.I 
576- 
Lunch 
Eggs - two 
13.0 
160. 
Bread, two slices 
4.6 
140. 
Lettuce with two teaspoons oil 
0.0 
74- 
Macaroni - 2 tablespoons .... 
2.0 
50- 
Butter - one ball 
0.0 
80. 
Sugar - 2 teaspoons 
0.0 
66. 
Fruit 
1.0 
75- 
-.- 
- 
20.6 
645- 
Dinner 
Soup - thickened 
5-5 
160. 
Bread - 1 slice 
2.3 
70. 
Meat, 150 grams (5x3 in.) 
34-5 
450. 
Potato - medium size 
2-0 
90. 
Squash - 2 tablespoons 
5-0 
40- 
Peas - 2 tablespoons 
5-o 
80. 
Apple - one 
•5 
75- 
Sugar - 1 teaspoon 
.0 
33- 
Cream - 2 tablespoons 
1.0 
60. 
" 1 1 
51.8 
1058. 
**" ■ 
Total daily 
82.5 
2279. MAINTAINING THE IDEAL 
61 
The above diet is sufficiently high in proteins 
and just covers the requirements of the 150- 
pounder who is doing office work and takes little 
exercise. I do not give this as suitable for one 
with stomach trouble, but for the normal man with 
whom none of these things disagrees. For each 
additional amount of exercise which an individual 
takes, he will need the exact equivalent in food. 
A pair of accurate scales should be of easy access 
for every one, and after following such a diet for 
two weeks the weight should be taken at the same 
time with regard to meals and in the same cloth- 
ing. Some do not seem to realize that they weigh 
more after meals than before. They must con- 
sider themselves magicians if they believe that they 
can put within their bodies approximately two 
pounds of food without increasing their weight. 
They seem to think the food does not enter into 
one's weight until digested. As a matter of fact, 
they will be a pound or two heavier immediately 
after a meal than four hours later. If a gain or 
loss is shown, the diet can be modified accord- 
ingly. One weighing normally one hundred and 
twenty pounds would require about four-fifths of 
the above diet. All the revising necessary would 
be to eliminate four hundred and fifty calories. 
The Maintenance Diet may be varied by re- 62 
EAT YOUR WAY TO HEALTH 
ferring to the following list of foods with their 
caloric values and protein content. 
Protein 
Calories 
grams 
Meats, 100 grams (not too fat, 5 x 3 x 
/ in.) 
23- 
300. 
(Chicken and fish are more bulky than 
beef and lamb.) 
Eggs - two 
I*. 
160. 
Cheese - 3 x 1 x x in. 
12. 
210. 
Milk - one pint 
175 
320. 
Shredded Wheat-1 
3. 
110. 
Toast - (1 slice) 
2.3 
70. 
Vienna Roll - one 
II c. 
Potato - medium (95 grams) 
2.0 
90. 
Thickened soup - 8 ounces 
c.e 
160. 
Pudding (bread, rice, or tapioca)-2 
table- 
spoons 
4..0 
160. 
Ice Cream - 2 tablespoons 
3-o 
270. 
Apple - one 
.5 
7c. 
Pear - one 
.c 
75. 
Orange - one 
1.0 
70. 
Banana - one 
1.5 
100. 
Fruit Jelly - heaping tablespoon ... 
•5 
160. 
Cream (20 per cent.) 2 tablespoons . 
1.0 
60. 
Butter - % oz., 1 ball 
.0 
80. 
Olive oil - 1 tablespoon 
0.0 
148. 
Cocoa - per cup, with milk 
8-75 
250. 
Corn - 2 tablespoons 
2.0 
70. 
Peas - 2 tablespoons 
5-o 
80. 
Lima beans - 2 tablespoons 
2.0 
40. 
Squash - 2 tablespoons 
1.0 
40. 
Those who insist on taking greater amounts of 
cream, butter, and olive oil than given in the 
sample, will have to omit an equivalent in some 
other article. MAINTAINING THE IDEAL 
63 
For each additional activity above that for 
which allowance has been made, more food must 
be supplied. A walk of three miles requires a 
large slice of bread and butter; or a dish of rice 
pudding; or a lamb chop and a small potato; or 
two small bananas; or a glass of milk and a 
cracker. An hour at football requires three large 
slices of bread and butter; or three and a half 
tablespoons of olive oil; or two ounces of butter; 
or one-third of a pound of meat. 
I think any one will agree with me that follow- 
ing a Maintenance Diet should not be a great trial. 
It is not designed for a continual feast. It is not 
three large meals a day. It does not include a 
dinner with three meat courses and all side dishes 
served with rich sauces made from cream, butter, 
oil, or flour. It is a plentiful supply of nourishing 
food, with limits placed on fats and carbohydrates. 
Some persons are very fond of bread and eat it 
with much butter. Others eat with difficulty two 
slices at a meal. Some eat bread, potatoes, sweet 
potatoes, rice or macaroni, and ice cream or bread 
pudding (six articles of high carbohydrate con- 
tent) at the same meal. 
The Maintenance Diet is simply the result of 
common sense applied to the selection of food. 
Its choice implies a knowledge of food values suf- 64 
EAT YOUR WAY TO HEALTH 
ficient to realize requirements, both as to quantity 
and quality. It might perchance be fallen upon 
by one with an unperverted appetite, though this 
is rarely encountered. If mustard is rubbed on 
the skin, redness appears. If applied daily, blis- 
tering occurs. With this in mind, think how some 
appetites must be perverted to cause a longing for 
large amounts of such condiments as mustard. 
The interest of the individual in a Maintenance 
Diet will vary considerably according to the stand- 
point from which it is attractive. To those in- 
clined toward thinness, the special point of interest 
will be in what foods can prevent loss of weight. 
To those who are inclined toward obesity, the 
chief point of interest will be the avoidance of 
those same foods. To one who neither loses nor 
gains, the only real interest of a personal nature 
will be in the method of keeping the diet well- 
balanced. 
It is important to use a variety of food, con- 
taining sufficient of the minerals and all the essen- 
tial amino-acids. This is provided in entire grains 
and in fruits and vegetables when prepared with 
the skins, as well as in meats of various kinds. It 
is important to attain a balance between one's 
activity and the nutrition supplied. The individ- 
ual is then said to be in a state of nutritive equil- 
ibrium, CHAPTER XIII 
MAINTENANCE OF WEIGHT MENUS 
SINCE writing the chapter on "Maintain- 
ing the Ideal" there have been discovered 
the three vitamines which have been 
freely discussed in medical literature and in 
many popular articles. They occur in grains- 
largely in the parts that are removed in milling 
to make white flour and cereals. Therefore it is 
important to eat whole grain breadstuffs and 
whole cereal products. They occur also in raw 
fruits and raw green foods, such as lettuce, cab- 
bage, spinach and dandelion greens. It is like- 
wise important to partake of these articles daily. 
Using these foods, which are recommended for 
their vitamine content, also insures a plentiful 
supply of minerals-iron, calcium, phosphorus, 
and others. One other value is their alkaline 
content. They maintain the normal blood alka- 
linity, which may be reduced to a harmful degree 
when the acid forming foods are eaten in undue 
proportion. 
65 66 
EAT YOUR WAY TO HEALTH 
Good teeth are almost entirely dependent upon 
the proper diet, both in infancy and throughout 
life. There are races of people who have teeth 
that are nearly perfect. They are those who 
have used plentifully foods with vitamines, min- 
erals, and coarse articles requiring chewing. 
The preponderance of poor teeth in the United 
States is sufficient evidence that our diet is far 
from correct. 
While the menu which was given as a sample 
on page 60 is in accordance with text-books on 
the subject, or a trifle lower, I am convinced that 
it is still too high. As proof of this point I have 
cited in the preface the cases of Professor Chit- 
tenden and his friends. This is particularly true 
for the inactive city dweller and for the great 
majority who are inclined toward overweight. 
Since these two classes are the ones who will use 
such menus, it is better to write them for 1800 
calories, as the author has done, than to allow 
2200 to 2500 calories. 
On the other hand, those inclined toward 
underweight should confine themselves to the 
chapter on "Weight Increase Menus" unless they 
gain more than they wish, when they may return 
to the present one. 
These Menus are written, therefore, calcu- MAINTENANCE MENUS 
67 
lating food requirements as lower than they are 
given by most books. Experience has shown 
them to be correct. It can be explained why this 
error has crept into the text-books. People were 
formerly more active than at the present time. 
About ten per cent., at least, should be deducted 
for this reason. The Normal Weights were 
figured too high. A gradual increase in weight 
had been allowed for increasing years. This 
should not enter into the calculation, because it is 
due to added fat. Fat, being reserve, cannot in- 
crease food requirements. It really decreases 
requirements because it decreases activity. The 
weight (normal weight) in the early twenties 
should be the basis for our diets. Menus are 
generally based upon an average weight of 150 
pounds. This is too high even for the normal 
average weight of men. It should be 140, this 
being the figure for the early twenties. The 
normal average weight for women is less, the 
height being less. Moreover many who are 
overweight are mildly hypothyroid, a class re- 
quiring less food, because in them tissue changes 
do not take place at the usual rate, being ten to 
thirty or more per cent, below normal. 
Furthermore, I have not encountered any dif- 
ficulty in reducing the stout too rapidly or having 68 
EAT YOUR WAY TO HEALTH 
them unable to stop the weight reduction as soon 
as desirable. The difficulty is in avoiding an in- 
crease of weight after reduction has been com- 
pleted. For this purpose these menus of 1800 
calories are most useful. 
It is very difficult for the inactive city dweller 
to prevent a gradual increase in weight, unless 
he lives largely upon the bulky foods. The fats 
(butter, cream, olive oil, bacon, fat meats, and 
fried foods) and the sugars, starchy desserts, 
cereals, and breadstuffs must be eaten sparingly, 
not more than one or two concentrated articles of 
food being allowed at a meal. 
One advantage in these diets is the reduction 
in sugars, sweets, pastries, and concentrated 
articles generally. These are responsible for fer- 
mentation in the gastro-intestinal tract. This 
fermentation produces toxemia and is often re- 
sponsible for high blood pressure. It aggra- 
vates acidity in the stomach (hyperchlorhydria). 
The gastric juice digests proteins but interferes 
with the action of saliva which digests starches 
and sugars. Attention has been called to this by 
Dr. George H. Bell. For this reason it is unwise 
to eat freely of concentrated carbohydrates with 
heavy proteins like meat. Without separating 
them entirely, I have reduced the amount of con- MAINTENANCE MENUS 
69 
centrated carbohydrates at the main meat meal 
for the Weight Reduction and Maintenance 
Menus. This will lessen the feeling of distention 
after meals and often relieve symptoms of indi- 
gestion and dizziness and headache even though 
they may be of years standing. 
All menus are calculated for individual por- 
tions. When used by more than one it is very 
simple to perform the necessary multiplication. 
The expression "40% cream" refers to the 
heavy cream which is purchased in bottles in 
the city: "20% cream" is diluted with a trifle 
more than an equal part of milk. 
Raw milk is preferable to pasteurized when 
the source of supply is such as to guarantee 
against infection. Vitamine C, which is present 
in such small amount as to be negligible in pas- 
teurized milk, has not been credited to milk in 
these menus. City people seldom use raw milk. 
The menus on the following pages have been 
carefully worked out, the portions accurately 
measured, and the calories determined, for the 
maintenance of weight of the average person. 
The vitamine content of each article of food is 
also stated. Menus for two weeks in the winter 
and for two weeks in the summer are given, and 
a wide range of food is indicated. 70 
EAT YOUR WAY TO HEALTH 
MAINTENANCE OF WEIGHT-WINTER 
SUNDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i, 7 oz 
75 
B C 
Bread, whole wheat, 2 slices, inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, cup 
00 
Milk, 1/2 cup 
80 
A B 
375 
Dinner 
Beef, roast, 2 slices, 5 X 3 X % inches 
300 
A B 
Potato, roast, 1, 3% oz 
100 
ABC 
Gravy, clear, 3 tablespoonfuls 
15 
B 
Parsnips, 4 (1 oz. each) 
75 
A B 
Peas (canned), 2 tablespoonfuls 
80 
ABC 
Salad: 
Lettuce, hearts of, 2 oz 
IO 
ABC 
Russian Dressing, 1 tablespoonful 
TOO 
Milk Sherbet, pineapple, 4 oz 
250 
ABC 
Demi tasse 
00 
930 
Supper 
Beef, roast, 5x3 X% inches 
150 
A B 
Salad: 
IO 
ABC 
Parsnips (chopped), 2, (each 1 oz.) .... 
35 
A B 
Peas, 2 tablespoonfuls 
80 
A B 
French Dressing, 1 tablespoonful 
100 
C 
75 
B C 
4° 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Tea, plain 
00 
550 
TOTAL MAINTENANCE MENUS 
71 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, % 7.5 oz 
B 
c 
Ralston's Food, 1 cup 
100 
A B 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
A 
Coffee, % cup 
Milk, % cup 
80 
A B 
380 
Luncheon 
Eggs, 2, 
150 
A B 
Bread, whole wheat, 2 slices, 4x4*% 
inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Romaine, 2 oz 
A B 
C 
Grapefruit, % 
50 
B 
c 
Orange, % 
50 
B 
c 
French Dressing, 1 tablespoonful 
100 
Cocoa, 1 cup 
210 
A B 
790 
Dinner 
Beef, roast, pan broiled, 5 X 3 X % inches .. 
Salad: 
300 
A B 
Romaine, 2 oz 
IO 
A B 
c 
Sweet potato, -J4 cup 
45 
A B 
Carrots, % cup 
20 ' 
A B 
c 
String beans, % cup 
15 
2 
A B 
c 
Celery, raw, % cup 
B 
French Dressing, 1 tablespoonful 
IOO 
Mayonnaise, % tablespoonful 
50 
Custard, 1 cup, baked 
265 
A B 
807 
TOTAL 72 
EAT YOUR WAY TO HEALTH 
TUESDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Prunes, stewed, 6 small 
.. 150 
B 
C 
.. 40 
A B 
. . 105 
A B 
.. 80 
A 
Cafe au lait: 
Coffee % Clip 
,. 00 
Milk, % cup 
.. 80 
A B 
Luncheon 
455 
Omelet, % of three egg size 
.. 100 
A B 
70 
A B 
Cream cheese, small cheese 
.. 100 
A B 
80 
A 
Salad: 
Romaine and endive, 2 oz. each 
. . 20 
A B 
C 
Russian Dressing 
. . IOO 
Cafe au lait: 
Coffee, cup 
. . 00 
Milk, V2 cup 
,. 80 
A B 
550 
Dinner 
Lamb chop, large, 3 oz 
.. 30° 
A B 
Peas (canned), 2 tablespoonfuls 
.. 80 
A B 
c 
Carrots, sliced, 2 tablespoonfuls 
.. 40 
A B 
c 
Salad: 
15 
A B 
c 
• • 150 
B 
c 
Cream cheese, % oz., mixed with: 
.. 65 
A B 
Milk, 1 tablespoonful 
10 
A B 
Lemon juice, 1 teaspoonful 
2 
B 
c 
Nwt meats, 4 
28 
A B 
Salt, % teaspoonful (in milk & cheese) 
. . OO 
French Dressing, 1 tablespoonful ..... 
. • IOO 
Cream-Mayonnaise, % tablespoonful ... 
.. 50 
A 
Demi tasse 
. . OO 
84O 
TOTAL 
1845 MAINTENANCE MENUS 
73 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Peaches (canned) with juice, 2 large halves 
1 100 
B C 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Oatmeal, 1 cup 
100 
A B 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Coffee, 
00 
Cream, 20%, 2 tablespoonfuls 
60 
A 
460 
Luncheon 
"tew: 
no 
A B 
Mushrooms, 8, one inch in diameter .... 
30 
Carrots, 2 tablespoonfuls 
40 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
Toast, 2 slices, 4X 4 inches 
140 
A B 
I <0 
A 
Salad: 
Lettuce, hearts of, 2 oz 
10 
ABC 
Russian Dressing, 1 tablespoonful 
100 
Demi tasse 
00 
700 
Dinner 
Veal, roast, 2 slices. 2 X 3 x % inches 
200 
A B 
100 
ABC 
Gravy, 2 tablespoonfuls 
100 
B 
Spinach, % cup 
3° 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
Peaches (canned), 1, with juice 
100 
B C 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Demi tasse 
OO 
710 
TOTAL  EAT YOUR WAY TO HEALTH 
74 
Menu: Breakfast 
Calories Principal 
Vitamines 
Plums, green gage, canned, 4 oz. (4 medium) 
100 
B 
C 
Oatmeal, 1 cup 
100 
A B 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
A 
Coffee, % cup 
00 
Milk, cup 
80 
A B 
380 
Luncheon 
Eggs, 2 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
A B 
c 
Tomato, 1 
30 
A B 
c 
Cocoa, 1 cup 
210 
620 
A B 
Dinner 
Veal croquettes, 2 
350 
A B 
Peas, canned, 2 tablespoonfuls 
Parsnips, 4 (1 oz. each) 
80 
A B 
c 
75 
A B 
Salad: 
IO 
A B 
c 
Pineapple, 1 slice 
80 
c 
6? 
A B 
Maraschino cherries, 6 
25 
B 
c 
Mayonnaise, thinned with: 
IOO 
Pineapple and maraschino cherry juice .. 
20 
Demi tasse 
00 
805 
TOTAL 
1805 
THURSDAY MAINTENANCE MENUS 
75 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i, 7 oz 
• • 75 
B C 
Ralston's Food, 1 cup 
... 100 
A B 
Milk, 3 oz 
. . . 4.0 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Cafe au lait: 
Coffee, % cup 
■.. 00 
Milk, % cup 
,.. 80 
A B 
355 
Luncheon 
Liver birds, baked: 
,. • 400 
ABC 
Liver, 2 slices, rolled in 
Bacon, 3 slices 
Bread to stuff 
String beans, 1 cup 
... 40 
ABC 
Chili sauce with 
IO 
ABC 
Celery, chopped fine 
B 
Cocoa, 1 cup 
, .. 210 
A B 
■■ - 
660 
Dinner 
■ • • 150 
A B 
Vegetables baked: 
... 175 
ABC 
Tomato, 1 
Egg-plant, 1 slice 
String beans (as at lunch) 
50 
ABC 
Salad: 
,. . 10 
ABC 
Pineapple, 1 slice 
... 80 
C 
Banana, % 
.. 50 
ABC 
Malaga grapes, 10 
50 
B C 
Orange, % 
• • 35 
B C 
Maraschino cherries, 4 
, . . I c 
B C 
Mayonnaise, 1 tablespoonful with .... 
.. 100 
Pineapple & maraschino cherry juice .. 
20 
Demi tasse 
. . OO 
735 
TOTAL 
1750 76 
EAT YOUR WAY TO HEALTH 
Menu: Breakfast 
Calories Principal 
Vitamines 
Grapefruit, % (7.5 oz.) 
IOO 
B 
c 
Oatmeal, 1 cup 
A B 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
'Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
380 
Luncheon 
Kippered Herring, 1% oz 
125 
A B 
Tomato, canned, 1 
A B 
c 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
1 ■ ■ 
455 
Dinner 
Steak, porterhouse, % lb 
270 
A B 
IOO 
A B 
c 
80 
A 
Macaroni, baked with cheese, 4 oz 
200 
A B 
Salad: 
IO 
A B 
c 
Russian Dressing, 1 tablespoonful 
IOO 
Ice cream, 2 tablespoonfuls, % oz 
250 
A B 
Demi tasse 
00 
1010 
TOTAL 
1845 
SATURDAY MAINTENANCE MENUS 
77 
Menu: Breakfast Calories Principal 
Vitamines 
Plums, green gage (canned), 4 oz 
100 
B C 
Cream, 20%, 2 tablespoonfuls 
60 
A 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, I/2 cup 
80 
A B 
460 
Dinner 
Turkey, roast, 2 slices- 
300 
A B 
Cranberry jelly, 1 tablespoonful 
50 
C 
Dressing, 1 tablespoonful 
100 
B 
Potatoes, mashed, tablespoonfuls 
100 
ABC 
Gravy, 2 tablespoonfuls 
TOO 
B 
Spinach, % cup 
25 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
Salad: 
IO 
ABC 
Peach (canned), 1 
IOO 
B C 
Mayonnaise, % tablespoonful 
50 
00 
875 
Supper 
Turkey, roast, cold, 1 slice 
150 
A B 
Cranberry jelly, 1 tablespoonful 
50 
C 
Salad: 
IO 
ABC 
String beans, I cup 
40 
ABC 
Russian Dressing, 1 tablespoonful 
IOO 
Peaches, canned, 2 large halves with juice 
IOO 
B C 
60 
A 
Demi tasse 
00 
510 
TOTAL 
1845 
SUNDAY 78 
EAT YOUR WAY TO HEALTH 
MONDAY ( 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i, 7 oz 
7< 
B C 
Ralston's Food, 1 cup 
IOO 
A B 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Bread, whole wheat, 1 slice, 4X4X% inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Sugar, 1 lump 
30 
Cream, 40%, 1 tablespoonful 
60 
A 
Luncheon 
515 
Turkey hash, 2 tablespoonfuls 
200 
A B 
Beets, 2 (2 inches in diameter) 
50 
ABC 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Carrots, shredded, raw, cup 
20 
ABC 
Peas, cooked, % cup 
4.C 
ABC 
Celery, chopped, % cup 
03 
B 
Olive, 1 
10 
French Dressing, 1 tablespoonful 
IOO 
Mayonnaise, % tablespoonful 
50 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
Dinner 
568 
Liver, 2 slices (6 oz. in all) 
220 
A B 
Bacon, 2 slices 
IOO 
Bread, whole wheat, 1 slice, 4 x 4 x % inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
10 
ABC 
20 
ABC 
Celery, % cup 
03 
B 
Sweet potato, cup 
45 
A B 
String beans, % cup 
15 
ABC 
Apple, baked, 
IOO 
ABC 
Cream, 20%, 1 oz 
60 
A 
Demi tasse 
00 
723 
TOTAL 
MONDAY MAINTENANCE MENUS 
79 
TUESDAY 
Menu: Breakfast < 
Calories 
Principal 
Vitamines 
Grapefruit, (7.5 oz.) 
100 
B 
C 
Oatmeal, 1 cup 
TOO 
A B 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
A 
Coffee, % cup 
OO 
Milk, % cup 
80 
A B 
380 
Luncheon 
Efifsrs. 2 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
I4O 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
IO 
A B 
C 
Pear, 1, canned, 3% oz 
75 
130 
100 
B 
Cream cheese, 1 oz 
A B 
Mayonnaise, 1 tablespoonful 
Tea: 
00 
Sugar, 1 lump 
30 
Cream, 40% 1 tablespoonful 
60 
A 
775 
Dinner 
Steak, Porterhouse, % lb 
270 
A B 
Potato sweet, baked, 2V3 oz 
A B 
Butter, 1 ball, % oz 
A 
Tomato, canned, 1 
30 
A B 
C 
Salad: 
Romaine, 2 oz 
IO 
A B 
c 
Grapefruit, % 
50 
B 
c 
Orange, % 
50 
B 
c 
French Dressing, 1 tablespoonful 
100 
Demi tasse 
00 
690 
TOTAL 80 
EAT YOUR WAY TO HEALTH 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, 6 small 
150 
B 
C 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
A 
Oatmeal, 1 cup 
100 
A B 
Milk, 2 02 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
A 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
530 
Luncheon 
Omelet souffle, % of 3 egg size 
100 
A B 
Bread, Boston Brown, 2 slices, % inch thick 
150 
A B 
80 
A 
Salad: 
IO 
A B 
c 
Tomato, canned, 1 
30 
IOO 
A B 
c 
Mayonnaise, 1 tablespoonful 
Demi tasse 
00 
470 
Dinner 
Lamb, roast, 5 X 3 X % inches 
300 
A B 
Peas, canned, 2 tablespoonfuls 
80 
A B 
c 
Carrots, 2 tablespoonfuls 
Salad: 
. 40 
A B 
c 
IO 
A B 
c 
Romaine, 2 oz 
IO 
A B 
c 
French Dressing, 1 tablespoonful 
IOO 
Milk sherbet, pineapple, large helping, 4 oz. 
250 
A B 
Demi tasse 
00 
790 
TOTAL MAINTENANCE MENUS 
81 
THURSDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, 6 small 
. 150 
B C 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
. 60 
A 
Ralston's Food, 1 cup 
. 100 
A B 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
. 60 
A 
Cafe au lait as on Wednesday 
.. 80 
A B 
530 
Luncheon 
Lamb, 5X3 X% inches from Wednesday's 
Roast, pan broiled 
. 200 
A B 
Salad: 
. . 10 
ABC 
Carrots, 2 tablespoonfuls 
. 40 
ABC 
Peas, 2 tablespoonfuls 
. 80 
ABC 
Beets, 2, 2 inches in diameter 
50 
ABC 
French Dressing, 1 tablespoonful 
. TOO 
Mayonnaise, % tablespoonful 
50 
Tea 
. OO 
Sugar, 1 teaspoonful 
• 30 
560 
Dinner 
Liver birds roasted: . 
ABC 
Liver, 2 slices, (3 oz. each) rolled in 
Bacon, 2 slices 
Bread to stuff 
Bread, Boston Brown, 2 slices, % inch ... 
. 150 
A B 
Butter, 1 ball, % oz 
. 80 
A 
Salad: 
Romaine, 2 oz 
. 10 
ABC 
Tomato, canned, 1 
. 30 
ABC 
Mayonnaise, 1 tablespoonful 
. 100 
Demi tasse 
. 00 
770 
TOTAL EAT YOUR WAY TO HEALTH 
82 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed (no sugar), 6 
.... 150 
B C 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
.... 60 
A 
Bread, rye, % inch 
70 
A B 
Butter, % ball, % oz 
A 
Cafe au lait, as on Wednesday 
.... 80 
A B 
440 
Luncheon 
Omelet souffle, % of 3 egg size 
.... TOO 
A B 
Bread, rye, a slice, % inch 
.... 70 
A B 
Butter, 1 ball 
. . . . 80 
A 
Corn, canned, 2 tablespoonfuls 
. . . . 70 
A B 
Peas, canned, 2 tablespoonfuls 
. . . . 80 
ABC 
Salad: 
Endive, 2 oz 
ABC 
French Dressing 
. . .. IOO 
Cafe au lait, as above 
. . . . 80 
A B 
590 
Dinner 
Cod, baked 
A B 
Tomato, stewed 
• • . • 30 
ABC 
Bread, 4X4X% inches, 1 slice 
.... 70 
A B 
Butter, 1 ball, % oz 
A 
Peas, 2 tablespoonfuls 
. . . . 80 
ABC 
Carrots, 3 tablespoonfuls 
.... 60 
ABC 
Beets, 2, two inches in diameter 
. . . . JO 
ABC 
Salad: 
Romaine, 2 oz 
ABC 
Orange, % 
. . . . 50 
B C 
Grapefruit, % 
50 
B C 
Maraschino cherries, 4 
. ... 15 
B C 
French Dressing, 1 tablespoonful ... 
.... IOO 
Demi tasse 
.... 00 
795 
TOTAL 
FRIDAY MAINTENANCE MENUS 
83 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i 
75 
B C 
Eggs, 2 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
525 
Luncheon 
Sardines, California, 3 oz., in 
150 
A B 
Tomato sauce 
ABC 
Salad: 
ABC 
Apple, % cup 
5° 
ABC 
Celery, % cup 
10 
B 
English walnuts, 8 halves 
• 30 
A B 
Mayonnaise, 1 tablespoonful (to mois- 
ten) 
100 
Whipped cream, 1 tablespoonful 
100 
A 
Black coffee 
00 
450 
Dinner 
Steak, Porterhouse, % lb 
270 
A B 
Mushrooms, 6, 1 inch in diameter 
25 
A B 
Parsnips, 3 oz 
55 
A B 
Peas, 2 tablespoonfuls 
80 
ABC 
Salad: 
IO 
ABC 
Banana, % 
50 
ABC 
Walnuts, 8 halves 
30 
A B 
Mayonnaise, 1 tablespoonful 
IOO 
■ ' 
920 
TOTAL 84 
EAT YOUR WAY TO HEALTH 
MAINTENANCE OF WEIGHT-SUMMER 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, 8 oz. (seeds removed) .. 
... 100 
Shredded wheat, i 
A B 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
... 60 
A 
Coffee, % cup 
. . . 00 
Milk, % cup 
... 80 
A B 
390 
Dinner 
Beef, roast, 5X3X% inches 
... 300 
A B 
ABC 
Beef juice, 4 tablespoonfuls 
. . . 20 
B 
Butter, 1 ball, oz 
80 
A 
Salad: 
. . . 10 
ABC 
Tomato, 1 
. . . 30 
ABC 
French Dressing, 1 tablespoonful 
... 100 
Vanilla Ice Cream, 2 tablespoonfuls ... 
..., 250 
A B 
Demi tasse 
.. . 00 
890 
Supper 
Beef, cold roast, 5 x 3 X % inches 
... 150 
A B 
>.. 100 
ABC 
Beef juice, 4 tablespoonfuls 
Salad: 
. . . 20 
B 
. . 10 
ABC 
Tomato and salt 
30 
ABC 
Cocoa, iced, 1 glass 
,. . 210 
A B 
520 
TOTAL 
SUNDAY MAINTENANCE MENUS 
85 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Peaches, sliced, i, 6 oz 
B C 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Triscuits, 2 
A B 
Butter, 1 ball 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
405 
Luncheon 
Ee£S. 2 
I <0 
A B 
Bread, whole wheat, 2 slices, 4x4*% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Peach, 1 
B C 
Mayonnaise, 1 tablespoonful 
IOO 
Iced Tea, 
00 
Sugar, 1 teaspoonful 
30 
Lemon 
00 
B C 
585 
Dinner 
Beef, roast, 5X3 inches, pan-broiled .. 
300 
A B 
Beets, 2 tablespoonfuls 
40 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Russian Dressing, 1 tablespoonful 
IOO 
Blackberries, % cup 
IOO 
C 
Milk, 2 oz 
4° 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Bread, whole wheat, 1 slice, 4X4X% inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Demi tasse 
00 
■ ", 
840 
TOTAL 
MONDAY 86 
EAT YOUR WAY TO HEALTH 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Cantaloupe, i melon, 8 oz., seeds removed 
Ralston's food, i cup 
100 
100 
A B 
Milk, 2 oz 
40 
A B 
Cream, 4Q%, i tablespoonful 
60 
A 
Cafe au lait: 
Coffee, % cup 
Milk, % cup 
00 
80 
A B 
380 
Luncheon 
Omelet, % of 3 egg size 
100 
A B 
Bread, whole wheat, 2 slices, inches 
140 
A B 
Butter, 1 ball, % oz 
Cafe au lait as at breakfast 
80 
A 
80 
A B 
Dinner 
Bass, broiled, 6 oz 
400 
150 
B 
Potato, baked, 3% oz 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Bread, Boston Brown, % inch 
75 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Tomato, stuffed with: 
30 
ABC 
Chopped tomato and celery 
Mayonnaise, 1 tablespoonful 
Red raspberries, 1 cup 
100 
100 
C 
Milk, 2 oz ' 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Cafe au lait as at breakfast 
80 
A B 
TOTAL 
965 
1745 MAINTENANCE MENUS 
87 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Huckleberries, i cup 
C 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
A 
Ralston's Food, 1 cup 
100 
A B 
Milk, 2 oz 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
Cafe au lait: 
A 
Coffee, ¥2 cup 
00 
Milk, ¥2 cup 
80 
A B 
480 
Luncheon 
Eerffs. 2 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
Butter, 1 ball, % oz 
140 
A B 
80 
A 
Salad: 
Lettuce, 2 oz 
IO 
A B 
C 
Tomato, 1 
30 
100 
A B 
c 
French Dressing, 1 tablespoonful 
Iced tea 
00 
Sugar, 1 teaspoonful 
30 
Lemon 
00 
B 
C 
540 
Dinner 
185 
A B 
Bread, whole wheat, 1 slice 
70 
A B 
80 
A 
Tomato, 1, sliced 
30 
A B 
C 
French Dressing, 1 tablespoonful 
IOO 
T?ed Raspberries, 1 cup 
100 
c 
4° 
A B 
Cream, 1 tablespoonful 
60 
A 
Cocoa, iced, 1 glass .... 
210 
A B 
875 
TOTAL 
WEDNESDAY 88 
EAT YOUR WAY TO HEALTH 
THURSDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Huckleberries, i heaping cup 
TOO 
C 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Bread, whole-wheat, 1 slice, inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
430 
A B 
Luncheon 
Tongue, cold, 2 slices 
185 
A B 
Bread, rye, 2 slices, each 1 oz 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
Russian Dressing, 1 tablespoonful 
Tea, iced 
Sugar, 1 teaspoonful 
IO 
100 
00 
30 
A B 
c 
Lemon 
00 
475 
B 
c 
Dinner 
Lamb chop 
300 
A B 
Potato, baked, 3% oz 
100 
A B 
c 
Butter, 1 ball, % oz 
80 
A 
Peas, fresh, 2 tablespoonfuls 
80 
A B 
c 
Huckleberries, 1 cup 
100 
c 
Milk, 2 oz 
40 
A B 
Cream, 1 tablespoonful 
60 
A 
Cocoa, 1 cup 
210 
970 
A B 
TOTAL 
i875 
Dinner MAINTENANCE MENUS 
89 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Cantaloupe, i 
.... 100 
Shredded wheat, i 
,... no 
A B 
Milk, 2 oz 
. . . . 40 
A B 
Cream, 40%, 1 tablespoonful 
. . . . 60 
A 
Coffee, 1 cup 
.... 00 
Sugar, 1 lump 
.... 30 
Cream, 40%, 1 tablespoonful 
.... 60 
A 
400 
Luncheon 
Omelet, % of 3 egg size 
.... IOO 
A B 
Corn on cob, 2 ears, 9 inches 
.... 200 
A B 
Butter, 1 ball, oz 
. ... 80 
A 
Salad: 
Romaine 2 oz 
. . . . 10 
ABC 
Russian Dressing, 1 tablespoonful .. 
.... IOO 
Tea, iced, 1 glass 
.... 00 
Sugar, 1 teaspoonful 
.... 30 
Lemon 
.... 00 
B C 
- 
520 
Dinner 
Butter fish, % lb 
.... 200 
A B 
Potatoes, Noisette 
.... IOO 
ABC 
Salad: 
Lettuce 2 oz 
. . . . 10 
ABC 
Tomato, t 
• • • • 30 
ABC 
Mayonnaise, 1 tablespoonful 
.... IOO 
Beets, 2 two inches in diameter 
.... 50 
ABC 
Peach, 1, sliced, 6 oz 
• • • • 75 
B C 
Milk, 2 oz . 
.... 40 
A B 
Cream, 1 tablespoonful 
.... 60 
A 
Cocoa, iced, 1 glass 
. ... 210 
A B 
875 
TOTAL 90 
EAT YOUR WAY TO HEALTH 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Red Raspberries, i scant cup 
100 
C 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Triscuits, 2 
70 
A B 
Butter, 1 ball, ¥3 oz 
80 
A 
Cafe au lait: 
Coffee, ¥2 cup 
00 
Milk, ¥2 cup 
80 
430 
A B 
Luncheon 
Liver, 4 oz 
Bacon, 2 slices 
150 
100 
ABC 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
French Dressing, 1 tablespoonful 
10 
100 
ABC 
Cafe au lait: 
Coffee, iced, % cup 
00 
Milk, ¥2. cup 
80 
660 
A B 
Dinner 
Steak, Porterhouse, % lb 
270 
A B 
Potato, baked, 3% oz 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Beets, 2, two inches in diameter 
50 
ABC 
Carrots, 2 tablespoonfuls 
40 
B C 
Salad: 
Lettuce, 2 oz 
Russian Dressing, 1 tablespoonful 
Demi tasse 
IO 
100 
00 
650 
ABC 
TOTAL 
1740 MAINTENANCE MENUS 
91 
SUNDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Blackberries, % cup ; 
100 
C 
Milk, 2 oz 
AO 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Shredded Wheat Biscuit, 1 
no 
A B 
Milk, 2 oz 
AO 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, 1/2 cup 
80 
A B 
■■ 
490 
Dinner 
Chicken, roast, 3% oz 
200 
A B 
Potato, mashed, tablespoonfuls 
100 
A B 
C 
Gravy, thickened, 2 tablespoonfuls 
100 
B 
Salad: 
Lettuce, 2 oz 
10 
A B 
c 
Russian Dressing, 1 tablespoonful 
100 
Milk sherbet, pineapple, 3 tablespoonfuls .. 
250 
A B 
c 
Demi tasse 
00 
760 
Supper 
Chicken, roast, oz 
200 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
I40 
A B 
80 
A 
Peas, fresh, 2 tablespoonfuls 
80 
A B 
c 
Cocoa, iced, 1 glass 
210 
A B 
710 
TOTAL 
i960  EAT YOUR WAY TO HEALTH 
92 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Raspberries, i full cup 
100 
C 
Milk, 2 oz 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Triscuits, 2 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, cup 
80 
A B 
• 
430 
Luncheon 
Chicken, creamed, on 
270 
A B 
Toast, 1 slice, 4x4*% inches 
Raspberries, full cup 
100 
C 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Tea, iced, 1 cup 
00 
Sugar, 1 lump 
30 
Lemon 
00 
B C 
500 
Dinner 
Lamb chop, medium size 
250 
A B 
100 
ABC 
80 
A 
Peas, fresh, 2 tablespoonfuls 
80 
ABC 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Pineapple, 1 slice (canned) 
80 
C 
Apple, raw 
50 
ABC 
Grapes, 8, raw 
4.0 
B C 
Cherries, maraschino, 6 
25 
B C 
Mayonnaise, 1 tablespoonful 
100 
■ ■■ 
815 
TOTAL 
MONDAY MAINTENANCE MENUS 
93 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, 8 oz. without seeds .... 
.... too 
Shredded Wheat Biscuit, i 
no 
A B 
Milk, 3 oz 
..... 60 
A B 
Cream, 40%, 1 tablespoonful 
.... 60 
A 
Cafe au lait: 
Coffee, % cup 
.... 00 
Milk, cup 
..... 80 
410 
A B 
Luncheon 
Omelet, % of 3 egg size 
100 
A B 
Triscuits, 2 
70 
A B 
Butter, 1 ball, % oz 
.... 80 
A 
Cream cheese, % oz 
65 
A B 
Dandelion greens, 2 tablespoonfuls .... 
Coffee, % cup, iced 
25 
00 
ABC 
Milk, % cup 
80 
420 
A B 
Dinner 
Bass, broiled 
150 
A B 
Tomato, stewed 
30 
ABC 
String beans, 1 cup 
40 
ABC 
Southern spoon bread 
200 
ABC 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Pear, 3 oz 
So 
B 
Cream cheese, oz 
Mayonnaise, 1 tablespoonful 
Milk sherbet, pineapple, 4 oz 
65 
100 
250 
895 
A B 
TOTAL 94 
EAT YOUR WAY TO HEALTH 
Menu: Breakfast 
Calories Principal 
Vitamines 
Muskmelon, }{>, 8 oz. (without seeds) .... 
100 
Shredded Wheat Biscuit, i 
no 
A 
B 
Milk, 2 oz 
A 
B 
Cream, i tablespoonful 
60 
A 
Coffee 
Sugar, i lump 
30 
Cream, 20%, 2 tablespoonfuls 
60 
A 
400 
Luncheon 
Kippered Herring, 1% oz 
125 
A 
B 
Bread, whole wheat, 2 slices, 4x4*% inches 
140 
A 
B 
80 
A 
Salad: 
IO 
A 
B 
c 
Tomato and salt 
30 
A 
B 
C 
Tea, iced 
00 
Sugar, 1 teaspoonful 
30 
Lemon 
00 
B 
C 
415 
Dinner 
Tongue, boiled, 3 slices 
275 
A 
B 
Bread, rye, 1 slice, inches, 1 oz. .. 
70 
A B 
80 
A 
Beets, 2, two inches in diameter 
50 
A 
B 
C 
String beans, 1 cup 
40 
A 
B 
C 
Salad: 
IO 
A 
B 
c 
Pineapple, 1 slice 
80 
c 
Pear, % 
35 
B 
Grapes, white, 1 dozen 
55 
B 
C 
Maraschino cherries, % dozen 
25 
B 
c 
Mayonnaise, 1 tablespoonful mixed with 
100 
Pineapple and cherry juice 
25 
Cocoa, 1 cup 
210 
A 
B 
1055 
TOTAL 
1870 
WEDNESDAY MAINTENANCE MENUS 
95 
THURSDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Honey Dew Melon, 8 oz 
Corn flakes, i% cups 
100 
A B 
Milk, 3 oz 
60 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Coffee 
Cream, 40%, 1 tablespoonful 
60 
A 
380 
Luncheon 
Tongue, cold, 2 slices, 2 oz 
Potato, new, 3% oz 
185 
A B 
100 
ABC 
Butter, % ball, % oz 
40 
IO 
A 
Cold slaw 
ABC 
French Dressing, 1 tablespoonful 
IOO 
Tea, iced 
00 
Sugar, 1 teaspoonful 
30 
Lemon 
00 
B C 
465 
Dinner 
Ham, boiled, 3 oz. (small helping) 
240 
A B 
Bread, whole wheat, 1 slice, 4X4X% inches 
70 
A B 
Butter, 1 ball, % oz 
A 
String beans, 1 cup 
40 
ABC 
Beets, 2, two inches in diameter 
Salad: 
50 
ABC 
Romaine, 2 oz 
ABC 
Pineapple, 1 slice 
80 
C 
Cream cheese, 1 oz 
130 
IOO 
A B 
Mayonnaise, 1 tablespoonful 
Cocoa, iced, 1 glass 
210 
1010 
A B 
TOTAL 
1855 96 
EAT YOUR WAY TO HEALTH 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapes, % lb 
Ralston's Food, 3 tablespoonfuls 
75 
B C 
100 
A B 
Milk, 2 oz.' 
40 
60 
A B 
Cream, 40%, 1 tablespoonful 
A 
Coffee 
Sugar, 1 lump 
Cream, 40%, 1 tablespoonful 
30 
60 
A 
365 
Luncheon 
Ebtsts. 2 
150 
A B 
Bread, whole wheat, 2 slices, 4x4*% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Romaine, 2 oz 
ABC 
French Dressing, 1 tablespoonful 
100 
Tea, iced 
00 
Sugar, 1 lump . 
30 
Lemon 
00 
B C 
5io 
Dinner 
Blue Fish, % lb 
200 
B 
Bread, whole wheat, 1 slice, 4X4X% inches 
70 
A B 
Butter, 1 ball, % oz 
A 
Potato, baked, 3% oz 
ABC 
Butter, 1 ball 
80 
A 
Tomato, stewed, 1 
30 
ABC 
Salad: 
ABC 
Beets, 2, two inches in diameter 
Peas, 2 tablespoonfuls 
50 
ABC 
80 
ABC 
Carrots, 2 tablespoonfuls 
40 
A B MAINTENANCE MENUS 
97 
Red raspberries, i cup .. 
Milk, 2 oz 
........ TOO C 
Cream, i tablespoonful 
........ 60 A 
TOTAL 
94° 
1815 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Red Raspberries, scant cup 
.... 100 
C 
Milk 2 oz 
. . . . 4.0 
A B 
Cream, 40%, 1 tablespoonful 
.... 60 
A 
Ralston's Food, 3 tablespoonfuls 
.... 100 
A B 
Milk 2 oz 
• . . • 40 
A B 
Cream, 40%, 1 tablespoonful 
,... 60 
A 
Cafe au lait: 
Coffee, % cup 
.... 00 
Milk, cup 
.... 80 
A B 
480 
Luncheon 
Corn on cob, 2 large ears 
. . . . 200 
A B 
Butter, 1 ball, % oz 
. . . . 80 
A 
String beans, 1 cup 
.... 40 
ABC 
Salad: 
Lettuce, 2 oz 
. .. . 10 
ABC 
Beets, 2 tablespoonfuls 
.... 50 
ABC 
Carrots, 2 tablespoonfuls 
.... 40 
ABC 
French Dressing, 1 tablespoonful .. 
.... 100 
Tea, iced 
.... 00 
Sugar, 1 lump 
.... 30 
Lemon 
.... 00 
B C 
550 
Dinner 
Steak, sirloin, % lb 
.... 240 
A B 
Potato, baked, 3% oz 
.... 100 
ABC 98 
EAT YOUR WAY TO HEALTH 
Salad: 
Lettuce, 2 oz 
. . . . IO 
A B 
C 
Tomato, 1 
• • • • 30 
A B 
c 
French Dressing, 1 tablespoonful .... 
.... TOO 
Huckleberries, 1 heaping cup 
.... 100 
c 
Milk, 2 oz 
.... 40 
A B 
Cream, 40%, 1 tabiespoonful 
.... 60 
A 
680 
TOTAL 
1710 CHAPTER XIV 
THE AVERAGE WEIGHT AND THE DEATH RATE 
IT so happens that the function of our Life In-j 
surance Companies is not confined to pro- 
tection of the beneficiary against poverty 
and want after the policy holder's death. They 
also do a great service to humanity by discovering 
facts which show the dangers resulting from cer- 
tain habits, and thereby point the way toward in- 
creased health and longevity. 
The chief factor through which they have been 
able to accomplish this excellent result has been 
the compilation of statistics. This chapter is in- 
troduced for the purpose of presenting two tables 
closely related to the subject of the book. 
In 1897, Dr. George R. Shepherd arranged a 
table showing the weight according to age and 
height, as obtained from the records of approved 
applicants for life insurance. Three hundred and 
fifty thousand records were compiled in 1912, and 
the previous table was verified. I owe these statis- 
tics to the courtesy of Dr. Paul Fitzgerald, of the 
Prudential Life Insurance Company, Newark, 
N. J. 
99 100 
EAT YOUR WAY TO HEALTH 
Glancing at the following table, one can easily 
ascertain the average weight for one of his age 
and height. The figures in light type show twenty 
per cent, above and below the average, this being 
the limit of variation allowed by the Insurance 
Company. The heights and weights were taken 
in the shoes and ordinary house clothing. 
TABLE OF WEIGHT ACCORDING TO HEIGHT AND 
AGE 
Based upon an Analysis of 136,504 Approved Applications for 
Life Insurance on Female Lives 
Medico-Actuarial Mortality Investigation, Year 1912 
AGES- 
- WOMEN 
15 
20 
25 
30 
35 
40 
45 
50 
Height 
to 
to 
to 
to 
to 
to 
to 
and 
19 
24 
29 
34 
39 
44 
49 
over 
83 
86 
88 
90 
93 
96 
98 
100 
4 feet 8 inches 
104 
107 
110 
113 
116 
120 
123 
125 
125 
128 
132 
136 
139 
144 
148 
150 
85 
87 
90 
92 
94 
98 
100 
1'02 
4 feet 9 inches 
106 
109 
112 
115 
118 
122 
125 
127 
127 
131 
134 
138 
142 
146 
150 
152 
86 
89 
91 
94 
96 
99 
102 
103 
4 feet 10 inches 
108 
111 
114 
117 
120 
124 
127 
129 
130 
133 
137 
140 
144 
149 
152 
155 
88 
90 
93 
95 
98 
101 
103 
105 
4 feet 11 inches 
110 
113 
116 
119 
122 
126 
129 
131 
132 
136 
139 
143 
146 
151 
155 
157 
90 
92 
94 
97 
99 
102 
105 
106 
5 feet 0 inches 
112 
115 
118 
121 
124 
128 
131 
133 
134 
138 
142 
145 
149 
154 
157 
160 
91 
94 
96 
98 
101 
104 
106 
108 
5 feet 1 inch 
114 
117 
120 
123 
126 
130 
133 
135 
137 
140 
144 
148 
151 
156 
160 
162 
94 
96 
98 
100 
103 
106 
109 
110 
5 feet 2 inches 
117 
120 
122 
125 
129 
133 
136 
138 
140 
144 
146 
150 
155 
160 
163 
166 
96 
98 
100 
102 
106 
109 
111 
113 
5 feet 3 inches 
120 
123 
125 
128 
132 
136 
139 
141 
144 
148 
150 
154 
158 
163 
167 
169 
98 
101 
103 
106 
109 
111 
114 
715 
5 feet 4 inches 
123 
126 
129 
132 
136 
139 
1<"2 
144 
148 
. 151 
155 
, 158 
163 
167 
179 
173 
[Light figures represent 20 per cent, over or under the average.] WEIGHT AND THE DEATH RATE 
101 
103 
106 
109 
112 
114 
117 
118 
5 feet 5 inches 
126 
129 
132 
136 
140 
143 
146 
148 
151 
155 
158 
163 
168 
172 
175 
178 
104 
106 
109 
112 
115 
118 
121 
122 
5 feet 6 inches 
130 
133 
136 
140 
144 
147 
151 
152 
156 
160 
163 
168 
173 
176 
181 
182 
107 
110 
112 
115 
118 
121 
124 
126 
5 feet 7 inches 
134 
137 
140 
144 
148 
151 
155 
157 
161 
164 
168 
173 
178 
181 
186 
188 
110 
113 
115 
118 
122 
124 
127 
130 
6 feet 8 inches 
138 
141 
144 
148 
152 
155 
159 
162 
166 
169 
173 
178 
182 
186 
191 
194 
113 
116 
118 
122 
125 
127 
130 
133 
6 feet 9 inches 
141 
145 
148 
152 
156 
159 
163 
166 
169 
174 
178 
182 
187 
191 
196 
199 
116 
119 
122 
124 
127 
130 
133 
136 
S feet 19 inches 
145 
149 
152 
155 
159 
162 
166 
170 
174 
179 
182 
186 
191 
194 
199 
204 
120 
122 
124 
126 
130 
133 
136 
139 
5 feet 11 inches 
150 
153 
155 
158 
162 
166 
170 
174 
180 
184 
186 
190 
194 
199 
204 
209 
124 
126 
127 
130 
132 
135 
138 
142 
6 feet 0 inches 
155 
157 
159 
162 
165 
169 
173 
177 
186 
188 
191 
194 
198 
203 
208 
212 
TABLE OF WEIGHT ACCORDING TO HEIGHT AND 
AGE 
Based upon an Analysis of 221,819 Approved Applications for 
Life Insurance on Male Lives 
Medico-Actuarial Mortality Investigation, Year 1912 
[Light figures represent 20 per cent, over or under the average.] 
AGES - MEN 
15 
20 
25 
30 
35 
40 
45 
50 
Height 
to 
to 
to 
to 
to 
to 
to 
and 
19 
24 
29 
34 
39 
44 
49 
over 
90 
95 
99 
102 
103 
106 
107 
108 
5 feet 0 inches 
113 
119 
124 
127 
129 
132 
134 
135 
136 
143 
149 
152 
155 
158 
161 
162 
92 
97 
101 
103 
105 
107 
109 
110 
5 feet 1 inch 
115 
121 
126 
129 
131 
134 
136 
137 
138 
145 
151 
155 
157 
161 
163 
164 
94 
99 
102 
105 
106 
109 
110 
111 
5 feet 2 inches 
118 
124 
128 
131 
133 
136 
138 
139 
142 
149 
154 
157 
160 
163 
166 
167 
97 
102 
105 
107 
109 
111 
113 
114 
6 feet 3 inches 
121 
127 
131 
134 
136 
139 
141 
142 
145 
152 
157 
161 
163 
167 
169 
170 
99 
105 
107 
110 
112 
114 
115 
116 
5 feet 4 inches 
124 
131 
134 
137 
140 
142 
144 
145 
149 
157 
161 
164 
168 
170 
173 
174 102 
EAT 
YOUR WAY TO HEALTH 
102 
108 
110 
113 
115 
117 
118 
119 
5 
feet 
5 
inches 
128 
135 
138 
141 
144 
146 
148 
149 
154 
162 
166 
169 
173 
175 
178 
179 
106 
111 
114 
116 
118 
120 
122 
122 
5 
feet 
6 
inches 
132 
139 
142 
145 
148 
150 
152 
153 
158 
167 
170 
174 
178 
180 
182 
184 
109 
114 
117 
119 
122 
123 
125 
126 
5 
feet 
7 
inches 
136 
142 
146 
149 
152 
154 
156 
157 
163 
170 
175 
179 
182 
185 
187 
188 
112 
117 
120 
123 
126 
127 
129 
130 
5 
feet 
8 
inches 
140 
146 
150 
154 
157 
159 
161 
162 
168 
175 
180 
185 
188 
191 
193 
194 
115 
120 
123 
126 
130 
131 
133 
134 
6 
feet 
9 
inches 
144 
150 
154 
158 
162 
164 
166 
167 
173 
180 
185 
190 
194 
197 
199 
200 
118 
123 
126 
130 
134 
135 
137 
138 
5 
feet 
10 
inches 
148 
154 
158 
163 
167 
169 
171 
172 
178 
185 
190 
196 
200 
203 
205 
206 
122 
126 
130 
134 
138 
140 
142 
142 
5 
feet 
11 
inches 
153 
158 
163 
168 
172 
175 
177 
178 
184 
190 
196 
202 
206 
210 
212 
214 
126 
130 
135 
139 
142 
145 
146 
147 
6 
feet 
0 
inches 
158 
163 
169 
174 
178 
181 
183 
184 
190 
196 
203 
209 
214 
217 
220 
221 
130 
134 
140 
144 
147 
150 
152 
153 
6 
feet 
1 
inch 
163 
168 
175 
180 
184 
187 
190 
191 
196 
202 
210 
216 
221 
224 
228 
229 
134 
138 
145 
149 
153 
155 
158 
158 
6 
feet 
2 
inches 
168 
173 
181 
186 
191 
194 
197 
198 
202 
208 
217 
223 
229 
233 
236 
238 
138 
142 
150 
154 
158 
161 
163 
164 
6 
feet 
3 
inches 
173 
178 
187 
192 
197 
201 
204 
205 
208 
214 
224 
230 
236 
241 
245 
246 
142 
146 
154 
158 
162 
166 
169 
170 
6 
feet 
4 
inches 
178 
183 
192 
198 
203 
208 
211 
212 
214 
220 
230 
238 
244 
250 
253 
254 
146 
150 
158 
162 
167 
171 
174 
174 
6 
feet 
5 
inches 
183 
188 
197 
203 
209 
214 
217 
218 
220 
226 
236 
244 
251 
257 
260 
262 
It has been demonstrated that there is a definite 
relation between occupations and habits and the 
death rate. Alcohol decreases the length of life. 
The death rate among ministers is very low. 
Tables have been arranged to show the compara- 
tive death rates for those who are of average 
weight and for those either above or below the WEIGHT AND THE DEATH RATE 
103 
average. These figures were reached in the fol- 
lowing way: 
Records of a number of insured, say 100,000, 
were carefully studied and the death rate for each 
age determined. This was designated as the av- 
erage, or 100 per cent. Next, the death rate for 
each variation from the average weight was de- 
termined, and compared with that for the aver- 
age. Those underweight have a higher death 
rate up to the thirtieth year. Those overweight, 
seem to escape the diseases that cause death at 
this period of life,- probably largely tuberculosis 
and typhoid. Between the ages of forty and 
sixty, a higher death rate is found among the over- 
weights. Between the ages of twenty and thirty, 
a deficiency of twenty pounds in weight gives an 
increase of 12 per cent, in the death rate. On 
the other hand, between forty and fifty an in- 
crease of twenty pounds is associated with 15 per 
cent, increase in the death rate; and an increase of 
forty pounds in weight is associated with a forty- 
five per cent, increase in the death rate. 
It is extremely interesting to note that popular 
opinion is in error in regard to several phases of 
this subject. It is generally held that one may 
well be thin when young, but that it is perfectly 
natural to grow a little stouter as the years go by. 104 
EAT YOUR WAY TO HEALTH 
The reverse is true. A study of this table will 
show that the time of life when flesh begins to 
increase by the so-called natural process is the very 
time when overweight begins to give an increased 
mortality. - A careful study of the table even 
shows that there is practically a ten per cent, 
greater mortality among those who have taken on 
the customary ten pounds, than among those who 
have remained at their previous weight during the 
fifth decade. 
MORTALITY ACCORDING TO WEIGHTS 
Death Rate as compared with Average. (100% = Average.) 
(100% or the Average = per cent of deaths in entire number insured.) 
Death 
rate for 
Death rate for 
Underweight 
Death rate for 
Overweight 
Age 
Average 
Weight 
10 
pounds 
20 
pounds 
40 
pounds 
10 
pounds 
20 
pounds 
40 
pounds 
per cent 
per cent 
per cent 
per cent 
per cent 
per cent 
per cent 
20-29 
101 
104.5 
112 
127 
100 
108 
108 
80-39 
97 
96. 
100 
100 
98 
104 
129 
40-49 
95 
90. 
91 
96 
101 
111 
141 
50-59 
96 
88. 
86 
87 
104 
112 
126 
Furthermore, the time of the so-called natural 
increase of weight coincides with the time when WEIGHT AND THE DEATH RATE 
105 
activity in dancing, games, and social pleasures is 
lessened,- and decreased exercise rather than na- 
ture is the logical explanation. 
It is evident that the young should attend well 
to the condition of their health if they are under- 
weight. However, if they have sufficient endur- 
ance, no signs of tuberculosis, or no other indica- 
tion of ill health, there is no reason to feel that 
thinness is a matter of concern, unless it is quite 
extreme. 
A slight excess of adipose tissue seems to be 
an advantage up to the thirtieth year, while the 
death rate is less than among those with average 
weights. During the fifth decade and later, it is 
a disadvantage. If one contracts typhoid fever, 
he increases his chance of death by approximately 
ten per cent. One in the fifth decade, twenty to 
forty pounds overweight, is running a greater 
chance of an early demise through permitting his 
weight to remain high than he would be by con- 
tracting typhoid fever. The thinner than aver- 
age has an advantage over the average at this 
time of life. 
The following is extremely significant to you, 
Apostles of Metchnikoff, Drinkers of Fermented 
Milk, Friends of the Bacillus Bulgaricus,- 
Searchers after Longevity. Among the record of  EAT YOUR WAY TO HEALTH 
106 
insured fats, from which this table was obtained, 
not one reached the age of eighty. On the other 
hand, fourteen underweights reached eighty, and 
one was able to celebrate his ninetieth birthday, 
surrounded by his great-grandchildren long after 
his feasting friends had left their wines and viands 
to go to that region of the Inferno where starva- 
tion purges them of their sins. 
The important lesson to be gained from this 
table is that health and longevity are favored by 
so selecting one's diet that his weight shall approxi- 
mate that shown in the table of averages. Many 
thin persons feel better when they have gained a 
little in weight. The stout nearly always feel im- 
proved when they lose in weight. This would 
seem to verify the value of the table of averages. 
Some have noticed that there is a certain weight 
at which they feel that they are at their highest 
point of efficiency. CHAPTER XV 
LOSING THE SUPERFLUOUS 
IT is probable that our insurance companies 
have been more thorough in their efforts to 
ascertain the evil effects of superfluous weight 
than any other organization from which one can 
seek information on this important subject. Since 
about the year 1800, when Insurance companies 
began gathering statistics, they have been ac- 
cumulating data on various phases of health and 
sickness. They have a collection of facts far 
more complete than any other in existence. Their 
chief interest in this connection has been centered 
about the risk involved in the insurance of stout 
persons; the comparative length of life enjoyed on 
the one hand by the individual with the Ideal 
Weight, and, on the other hand, by the one with 
superfluous flesh. 
Suppose your ideal weight is one hundred and 
fifty pounds, but you accumulate additional adi- 
pose tissue until you tip the scales at one hundred 
and eighty. I advise you not to apply for life 108 
EAT YOUR WAY TO HEALTH 
insurance until you have lost more than ten 
pounds. They would at least investigate more 
fully your family history and make a more ex- 
tended examination, if they did not actually reject 
you on account of weight alone. I have often met 
the " doubting Thomas " who thinks that some 
can reduce while others are not so fortunate. 
Many of those whom I know to have reduced and 
actually maintained the reduction, are of the most 
difficult class. This is positive proof that success 
is always possible. Success in weight increase is 
not so universally attainable as in weight reduc- 
tion, because there is a class which is unable to 
eat all that is desirable for the purpose. In real- 
ity, it will be found that these patients are suffer- 
ing from some disease - either of the stomach 
or of some other organ - and when this is re- 
lieved, weight can be increased. On the other 
hand, none need fail to lose at least a part of his 
or her superfluous weight. Sometimes it is a 
mountain of fat to be moved, but it is none the 
less sure to disappear because of the quantity. It 
is only slower and more difficult - that is all. 
Another very interesting point which I have 
failed to develop, though purposely discussing va- 
rious phases of weight reduction in preceding chap- 
ters, is the possibility of reducing the particular LOSING THE SUPERFLUOUS 
109 
part of the body which has grown stout out of pro- 
portion to the remainder. This is a very simple 
matter. Deposit of excessive amounts of fat is 
nearly always at the expense of correctness of pro- 
portion. The abdomen may carry the major part, 
or it may be found over the bust or the hips. 
Sometimes the head rests on the neck as in a cush- 
ion. It may be unsightly, or only unbecoming, but 
it is always undesirable. Aside from any heredi- 
tary influences which may enter into the case, the 
following explanation is most reasonable. When 
weight is increasing, fat is deposited over the least 
used muscles. One reason why the abdomen is 
so frequently the point of least resistance and car- 
ries so large a proportion of the excess is that the 
muscles here are little used. It is possible to walk 
to and fro, or to sit on an office chair, using the 
abdominal muscles very slightly. 
It is necessary to employ the muscles of the legs 
and thighs,- however inactive one may be, the 
muscles of the back in maintaining an erect posi- 
tion, the hands and arms for writing, etc., conse- 
quently the abdominal muscles are least used. 
After a small amount of excess is deposited here, 
in order to keep the body In balance there will be 
a backward bending of the spine, and as the 
weight increases the stomach is more and more 110 
EAT YOUR WAY TO HEALTH 
favored, there is less and less forward bending, 
and the deformity increases. 
It is unnecessary to further explain this process 
of localization of fatty deposits. The reverse is 
likewise true; when weight is being lost, that 
fat is drawn upon which is over the muscles most 
used during the process. Taking cognizance of 
this fact, one is able to use considerable ingenuity 
in devising exercises which will employ such 
muscles as are necessary for the removal of fat 
wherever desired. The exercises must therefore 
be adapted to the individual case. 
Health is not lost, but gained, as superfluous 
flesh dissolves. In fact, it is never so perfect as 
when the Ideal Weight is attained. The insur- 
ance companies have set twenty per cent, over- 
weight as the point beyond which no one should 
venture on the path toward obesity. It should be 
remembered, however, that they are not interested 
in the comfort or the appearance of the applicant. 
They are only interested in what kind of a risk 
they are taking. The applicant can be as uncom- 
fortable as he likes, and he can lose his shapely 
form or his freedom of motion, so long as he does 
not increase too greatly his chances of an early 
death. Take note that they consider twenty per 
cent, over-weight as a cause of the increased proba- LOSING THE SUPERFLUOUS 
111 
bility of an early demise. How much less prob- 
able one's chances of reaching three-score and ten, 
if forty per cent, over-weight! 
So it seems that one not only becomes awkward, 
uncomfortable, unsymmetrical, and unsightly, but 
also shortens his stay amid the very pleasures of 
the festive board whose importance he is wont to 
place so much above many more desirable things 
in life. He is forced to choose between much 
food for a few years, or a moderate supply over 
many years. The insurance companies often 
warn one that he is travelling a dangerous road. 
It is a sad reflection on the care which man takes 
of himself that so often the first intimation that he 
is not a perfect specimen of health is his rejection 
as an applicant by some insurance company. 
The remedy is truly at hand. Let no one say 
that weight cannot be reduced, and let no one say 
that it cannot be taken from any part of the body 
where it has been deposited in greater than aver- 
age proportion. These things have been accom- 
plished too many times to be doubted. They are 
always possible. 
With the chapter on Maintaining the Ideal to 
remind us of what is needed in the way of food, 
it will be an easy matter to develop the method 
of Weight Reduction or losing the Superfluous. 112 
EAT YOUR WAY TO HEALTH 
Be it remembered that the fat is reserve, and is 
laid on the shelf for use when emergency arises. 
My adipose friend, create an emergency! Draw- 
ing upon this supply entails no detriment to health. 
The appetite may feel the insult when its demands 
are ignored, but the fuel requirements of the body 
are as well met when fat is supplied from its own 
reserve shelves as when outside sources are called 
upon. Appetite is fooled by the taking of fresh 
fruits and green vegetables for the purpose of util- 
izing the gastric juices. 
The framework of the body is largely composed 
of proteins. Unless it has been customary to take 
more than desirable, these should not be reduced. 
I do not believe, as held by some authors, that 
they should be increased. This only serves to 
make weight-reduction more tedious and to de- 
stroy the dietetic balance. 
In the Maintenance Diet of one who is not very 
active, proteins form one-eighth of the food sup- 
ply. If the individual is active, there will be an 
increase in the amount of fats and starches needed. 
Consequently, the proportion of proteins will be 
less, although the quantity does not change. The 
protein needed will be at most seventy-five grams 
for one weighing normally one hundred and fifty 
pounds. One-third of a pound of meat daily gives LOSING THE SUPERFLUOUS 
113 
thirty-eight grams of proteins, which is within 
twelve grams of the minimum and is half of the 
maximum required. Two eggs will increase this 
to minimum requirements for a man of average 
weight. In every helping of food (aside from 
cheese, milk, eggs, and meats, which contain such 
high percentages) there is a little protein, rang- 
ing from one to three grams - and consequently 
there will surely be enough in the diet to cover re- 
quirements, so that it is unnecessary to calculate 
the remainder. 
Now, what is to be done with regard to the 
fats and carbohydrates? Fats will be reduced to 
a low point, because we wish to burn the fat in 
the body tissue. Carbohydrates should be much 
reduced in order to force upon the body the util- 
ization of its own fat. In a Maintenance Diet, 
the fats comprise about two- or three-eighths of 
the total. They will be reduced slightly by low- 
ering the amount of butter and cream, and substi- 
tuting lean meat for all other forms. Even then, 
we will have between three hundred and five hun- 
dred calories supplied by fat, and this will be one- 
fourth to one-third of the reduction diet. If but- 
ter and cream are entirely dispensed with, the fats 
will be reduced to a minimum ?- about one-fifth 
the weight-reduction diet. 114 
EAT YOUR WAY TO HEALTH 
Carbohydrates must be reduced until they fur- 
nish about half of the total nutriment. On such 
a diet, the food requirements may be one-half to 
two-thirds supplied. This will give a daily deficit 
of about twelve hundred to eight hundred calories, 
figuring for one who is not exercising very much. 
In one week's time this would amount to eight 
thousand four hundred to five thousand six hun- 
dred calories. At least one and one-half pounds 
would thus be lost without exercise. Adding exer- 
cise to this diet, weight would decrease much more 
rapidly. The diet table I give below is for thir- 
teen hundred calories. One whose normal weight 
is one hundred and fifty pounds would be twelve 
hundred calories under requirements on this regi- 
men, even without exercise, and the loss of weight 
would be two pounds per week. 
Complete exclusion of butter, cream, and fat 
meat will help greatly in weight reduction. A 
moderate helping of one full starch food at each 
meal should be all that is allowed,- i. e., bread, 
rice, tapioca, macaroni, potato, or starchy dessert. 
Three teaspoons of sugar daily are sufficient. Be- 
ware of bread. The appetite may be appeased by 
eating unsweetened fruit, salads without oil, car- 
rots, squash, string beans, and the like, without 
a cream sauce. LOSING THE SUPERFLUOUS 
115 
The method is as follows: 
First: Proteins. 
Provide proteins in sufficient amount, as fol- 
lows: Take one-third of a pound of meat and 
two eggs daily. This makes' fifty-one grams. 
Depend for the remainder upon the other articles 
of food, each helping of which contains from one 
to three grams of protein. 
Second: Carbohydrates. 
Select one article of high carbohydrate content 
beside sugar for each meal; one bulky article for 
breakfast and lunch; and two or three for dinner. 
Limit the sugar to three teaspoons daily. Permit 
no second helping of full starch articles. 
Third: Fats. 
The fats should be reduced to as low a point as 
possible,- one and one-half to three balls of but- 
ter (one-half to one ounce) daily. Use no cream, 
olive oil, bacon, or fat meat. Use no cheese or 
nuts. 116 
EAT YOUR WAY TO HEALTH 
WEIGHT REDUCTION TABLE 
Breakfast 
Calories 
grams 
Prot. 
Carbo. 
Fats 
Bread 1 slice ... 
70 
2-3 
13-0 
•5 
Egg - one 
80 
6-5 
•0 
5-o 
Butter (% ball, % oz.) 
40 
•0 
.0 
4-75 
Milk - one ounce 
20 
1.0 
i-5 
1.1 
Sugar, 1 teaspoon, with coffee .. 
33 
.0 
8.0 
.0 
- 
... - - 
■' - 
243 
Lunch 
9.8 
22.5 
ix-35 
Bread - one slice 
70 
2-3 
13-0 
•5 
Meat (5 x 3 x % in., 50 grams) 
150 
11.5 
•o 
9.0 
Potato - medium 
90 
2.0 
20.0 
.0 
Butter - 1.2 ball 
40 
•O 
.O 
4-75 
Tea (sugar, 1 teaspoon) 
33 
.O 
8.0 
.0 
Apple - one (no sugar) 
75 
•5 
17.0 
•5 
- 
- 
■ 1 
458 
Dinner 
16.3 
58.00 
14-75 
Bread - one slice 
70 
2-3 
13-0 
•5 
Meat - 100 grams 
300 
23-0 
.0 
18-0 
Peas - two tablespoons 
80 
5-o 
10.0 
2.0 
Squash - two tablespoons 
40 
1.0 
.0 
7.0 
Pear - one 
75 
•5 
•5 
17.0 
- - 
- 
- 
565 
31-8 
23-5 
44-5 
Total 
1266 
57-9 
104.0 
70.6 
Now it makes a great deal of difference whether 
we are dealing with a short or a tall person. We 
do not calculate from the actual weight but from 
the Ideal Weight for one's height. One whose LOSING THE SUPERFLUOUS 
117 
normal weight should be one hundred and twenty 
pounds would require four-fifths of the food 
needed by one weighing normally one hundred 
and fifty pounds. 
I think the above explanation will help in under- 
standing the table which is prepared for the Ideal 
Weight of one hundred and fifty pounds. It is 
very low, but I believe in quick results. In many 
cases I allow more, if I think advisable, and after 
three or four weeks add enough food to maintain 
a loss of one pound per week till the course is 
complete. 
There is no reason for feeling much hunger 
while this diet is being followed. If the appetite 
should assert itself, eating a little more of the 
bulky foods is permissible. Now there is always 
the possibility that some individuals desirous of 
weight reduction may be sufferers from gastric 
diseases. One difficulty which many have experi- 
enced in following diets consisting largely of salads 
is that the vinegar and seasonings which are used 
with them cause heart-burn and indigestion, princi- 
pally due to high acid (hydrochloric). The olive 
oil should not be employed, because it is fatten- 
ing; vinegar, pepper, paprika, mustard, etc.,- be- 
cause they irritate the stomach. This is one of 
the intricacies of dietetics which requires the ad- 118 
EAT YOUR WAY TO HEALTH 
vice of a physician. This is one reason that in 
the preceding table I have reduced the quantity of 
all the foods proportionately and endeavored to 
present a diet which does not differ in composition 
any more than is necessary from the average daily 
diet in this country. 
If a person is fifteen pounds overweight, all of 
this amount can be removed before discontinuing 
the diet. If fifty pounds overweight, twenty-five 
or thirty may be removed during the first course 
of dieting, and the remainder, or at least the 
greater part of it, six months or a year later. 
Weight reduction is very easy. It is, as I have 
previously stated, a simple matter of decreasing 
the supply of carbohydrates and fats in the diet 
to such an extent that the body will be forced to 
call upon its own reserve supply until the latter is 
diminished to a desirable degree. 
It is comparable to the case of a merchant who 
finds that he has too many yards of silk on the 
shelves in his store. It is in the way. It occupies 
space which he wishes to utilize for some better 
purpose. He must dispose of a portion. What 
does he do? He buys very sparingly of silks, sell- 
ing each month more than he purchases, until the 
supply is reduced. He does not continue buying 
one thousand yards and selling eight hundred. LOSING THE SUPERFLUOUS 
119 
Rather, he buys five hundred, selling eight hun- 
dred, until eventually the stock of silks is reduced 
to what his business demands. 
Now reduction of weight is a similar process. 
The body must each day be supplied with three 
hundred to five hundred calories from fats, in- 
stead of six hundred to eight hundred. It must 
be daily supplied with six hundred to one thousand 
calories of carbohydrates instead of twelve hun- 
dred or more, forcing the consumption of fat 
from its own tissues at the rate of nine hundred 
to eighteen hundred calories per day. 
When the reserve supply of fat has been suffi- 
ciently reduced, it will not be allowed to accumu- 
late in the same way again. It is not profitable 
business to lay up unnecessarily large stocks of 
adipose tissue. The more familiar one becomes 
with foods, the more readily he can manage his 
own dietary - shifting from one article to an- 
other, eating neither too much nor too little; sup- 
plying what he needs - no more, no less. 
The stout person should learn that he has both 
friends and enemies on every table. His enemies 
are sugar, bread, cereals, rich desserts, butter, 
cream, olive oil, bacon, cocoa, and rich sauces. 
His friends are lean meat, unsweetened fruit, 
green foods and coarse foods, as salads, etc. 120 
EAT YOUR WAY TO HEALTH 
However, he should learn more than this, or he 
will make the fatal mistake of adopting a one- 
sided diet. Perhaps, when through with reduc- 
tion, he will not know what is to be done. He 
will probably grow stout again. 
Exercises should always be combined with diet 
when weight reduction is undertaken. It adds to 
the strength of the patient and makes the process 
much more rapid. It helps in the preservation of 
an unwrinkled skin. Though I cannot enter into 
the details of this subject, since I am treating of 
its dietetic phase, still I will refer to its value. 
When the diet is low, exercise of a vigorous na- 
ture, such as tennis or handball, if frequent and 
long-continued, will aid materially. Room exer- 
cises are also of great benefit. These must be 
rather difficult, and adapted to the individual case. 
Some persons are not well enough to undertake any 
heavy exercise. 
Walking will be just so much gain if one ad- 
heres closely to the diet. A walk of six miles 
daily, providing there were no increase in the eat- 
ing after the walk, would, of itself, in three 
months' time wear away between five and seven 
pounds. This is not very satisfactory. As a mat- 
ter of fact, a short walk generally increases the 
appetite. Since it uses up so little fat, the total LOSING THE SUPERFLUOUS 
121 
result will nearly always be a gain rather than a 
loss. Of course, this does not apply when a per- 
son follows a very definite diet, for there would 
then be no change made in eating as a result of this 
added activity. 
A VERY SIMPLE TABLE FOR WEIGHT REDUCTION: 
EAT DAILY - 
Calories 
One egg 
80 
One chop (lamb) 
100 
100 grams of beef or equivalent 
3°° 
Two slices of bread 
140 
One and one-half balls butter 
120 
Sugar-'three teaspoons 
100 
840 
Fruit unsweetened - 3 articles, as 1 
orange, 1 
apple, 1 pear 
225 
Equivalent of 2 tablespoons of any 2 from following: 
Lettuce 
Tomatoes 
Lima beans 
Squash 
Turnips 
String beans 
- Average 80 
Carrots 
Celery- 
Cauliflower 
Onions (boiled) 
Asparagus 
Cabbage 
None of these can be taken baked or with cream sauce, butter, 
or nourishing dressings. 
One salad in addition to the above (nuts,-) . 
cheese, potatoes, and oil excluded). j-Average 100 
By reference to this diet table, one can choose a 
variety of food and at the same time keep within 122 
EAT YOUR WAY TO HEALTH 
the limits desired for weight reduction. Watch- 
ing his weight and using a few room exercises, he 
can lose two pounds a week for one month. If at 
the same time he is able to play tennis or take some 
strenuous exercise, he can make the loss of weight 
more rapid. When ten or fifteen pounds are lost, 
he can add a certain amount to his dinner, or di- 
vide the same between two of the meals. This 
continues the reduction at the rate of one pound 
a week until sufficient decrease has taken place to 
satisfy the requirements of his case. Finally, he 
should adopt a Maintenance Diet. CHAPTER XVI 
WEIGHT REDUCTION MENUS 
IN giving Weight Reduction Menus of ap- 
proximately 1200-calories daily value it is 
certain that the best figure for the average 
person has been chosen. An article appeared, 
October 13, 1923, in the Journal of the American 
Medical Association, by Dr. Arthur H. Terry, 
citing cases dieted at the Presbyterian Hospital 
Clinic on 1700 calories daily. The average loss 
in a year's time was twelve pounds. These were 
working women. It can readily be seen that 1200 
is a better figure for women who are less active. 
Furthermore, people who are looking for quick re- 
sults, would be discouraged by a loss of one pound 
a month, and it is poor policy to allow those seek- 
ing weight reduction to become discouraged. 
Most of these women were fifty to eighty pounds 
overweight. Such a loss, while of benefit, is by 
no means a fair criterion of what can be obtained 
by dietary control. These women should lose at 
least fifty pounds, dividing the loss over two or 
three periods.  EAT YOUR WAY TO HEALTH 
124 
There are some who cannot reduce on 1200 
calories. They are few and far between. For 
them a resort to smaller helpings than are here 
given will be all the change necessary to bring 
about the desired result. 
If you want to reduce, and you do if you are 
much overweight, Stick to the Diet. No Break- 
ing Over Once Or Twice A Week Can Be Per- 
mitted. The only difference between the one 
who succeeds and the one who does not, lies just 
here. Your friends are all out to discourage you. 
Just This Once is the advice which wrecks the 
plan. It is the surest thing in the world that 
you will lose weight if you follow the diet. It is 
just about as sure that you will not lose if you 
start making exceptions on this and that occasion. 
As it has not been proven that coffee has an 
effect in weight control, it is not here excluded. 
The amount written into the menus, however, is 
average or less. 
Water should be taken freely between meals, 
but not with meals. When fruits and vegetables 
are eaten in generous amounts, there is less de- 
sire to drink much at meal-time. 
For Weight Reduction, bread is cut thin. 
Muffins, if made at home, should be thin. Muf- 
fins vary in caloric value according to the recipe, WEIGHT REDUCTION MENUS 
125 
chiefly because of the difference in the amount of 
sugar and fat used. Three-ounce corn and bran 
muffins, which are the large size, average 250 
calories. Three-ounce muffins of white flour or 
rye average 200 calories. The thinner muffins, 
which have been designated as two ounces, are 
generally a little short of this weight and the 
caloric values given, namely 150 for corn and 
bran and 125 for the others, are therefore cor- 
rect for the average. Butter is restricted. 
Cream, sugar, and oils are given very sparingly. 
All menus are written for individual portions. 
If more than one uses them, it is simple to calcu- 
late accordingly. 
The experimental work on Vitamines is very in- 
complete. This renders it impossible to indicate 
them for many foods where it is reasonable to be- 
lieve they exist, as, for example, in melons. 
Those which have been given were drawn from 
the most recent data, collected from many 
sources. The extent to which fruit and veg- 
etables, salads, milk, and cheese have been 
used here is an innovation. This is the best way 
to provide sufficient vitamines and minerals. 126 
EAT YOUR WAY TO HEALTH 
WEIGHT REDUCTION MENUS-WINTER 
SUNDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed (no sugar), 6 small ... 
... 150 
B C 
Cream, 20%, 2 oz 
A 
Cafe au lait: 
Coffee, % cup 
... 00 
Milk, % cup 
... 80 
A B 
350 
Dinner 
Lamb, roast, 2 slices 5 X 3 X % inches ..., 
Peas, 2 tablespoonfuls 
... 300 
A B 
... 80 
ABC 
Carrots, 2 tablespoonfuls 
Salad: 
... 40 
ABC 
Romaine, 2 ounces 
ABC 
Pear, % large (canned), 2-J4 oz 
B 
Mayonnaise, 1 dessertspoonful 
... 50 
Coffee, black 
00 
530 
Supper 
Lamb, cold, 2 slices 1% x 3 x % inches .. 
.. 100 
A B 
Peas, 2 tablespoonfuls 
.. 80 
ABC 
Apple, 1 large size, 7% oz 
.. 100 
ABC 
280 
TOTAL WEIGHT REDUCTION MENUS 
127 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Cherries (canned), cup 
. TOO 
B C 
Triscuits, 2 
Butter, % ball, % oz 
Cafe au lait: 
Coffee, % cup 
• 70 
. 40 
. 00 
A B 
A 
Milk, % cup 
. 80 
290 
A B 
Luncheon 
Lamb, cold, 1 slice, 5 X 3 X % inches 
. 150 
A B 
Peas (canned), 2 tablespoonfuls 
. 80 
ABC 
Salad: 
Lettuce, 2 oz 
. 10 
ABC 
Peach (canned), 1 small sized, 3% oz.. 
Mayonnaise, 1 dessertspoonful 
Coffee, black 
• 50 
• 50 
. 00 
340 
B C 
Dinner 
Lamb, 2 slices i%X3X% inches . 
. 100 
A B 
Vegetable combination: 
Mushrooms, 5, 1 inch in diameter 
Peas, 2 tablespoonfuls 
• 25 
80 
ABC 
Carrots, 2 tablespoonfuls 
. 40 
ABC 
stewed and served on 
Toast, whole wheat, 2 slices, 
4X4X% inches 
70 
A B 
Apple, baked, medium size, 5 oz 
TOTAL 
100 ABC 
4i5 
1045 128 
EAT YOUR WAY TO HEALTH 
Menu: Breakfast 
Grapefruit, 7% oz 
Bread, corn, oz., jX2X% inches 
Butter, % ball, % oz 
Coffee, black 
Calories 
100 
100 
40 
00 
240 
Principal 
Vitaminea 
B 
A B 
A 
C 
Luncheon 
Eggs, 2 
150 
A B 
Bread, corn, 1 slice, 1% oz 
IOO 
A B 
Spinach, % cup 
Lemon juice, a few drops 
30 
00 
A B 
B 
C 
C 
280 
Dinner 
Oysters, raw, 1 dozen, medium size, 
7 oz. 
IOO 
Sole, filet, 6 oz 
50 
B 
TVimato, (canned) r, oz 
30 
A B 
C 
potato baked, t, oz 
IOO 
A B 
c 
Butter, 1 ball, % oz 
80 
A 
Salad: 
IO 
A B 
c 
Pineapple, 1 slice 
80 
c 
130 
A B 
Mayonnaise, 1 tablespoonful 
IOO 
00 
TOTAL 
680 
............ 1200 
TUESDAY WEIGHT REDUCTION MENUS 
129 
WEDNESDAY 
Menu: Breakfast 
Apple, i, medium size, 5 oz 
Bread, corn, 1% oz., 3X2X% inches ... 
Butter, % ball, % oz 
Coffee, black 
Calories 
... 75 
... 100 
... 40 
,... 00 
215 
Principal 
Vitamines 
ABC 
A B 
A 
Luncheon 
Liver, broiled, 1 slice (scant 3 oz.) 
. .. 100 
A B 
c 
Carrots, 2 tablespoonfuls 
... 40 
A B 
C 
Peas (canned), 2 tablespoonfuls 
... 80 
A B 
C 
Bread, corn, 1% oz 
... 100 
A B 
Butter, % ball, % oz 
... 40 
A 
360 
Dinner 
Beef, roast, 1 slice 5 X3 x % inches 
... 300 
A B 
A B 
C 
Clear juice, 2 tablespoonfuls 
... IO 
B 
Parsnips, 3, 1 oz. each 
Salad: 
••• 55 
A B 
Lettuce, 2 oz 
... IO 
A B 
C 
Apple, 1 medium size, 5 oz 
A B 
C 
Celery, 1 cup chopped 
. . . 
... 20 
B 
Mayonnaise, 1 tablespoonful 
... IOO 
67O 
TOTAL 130 
EAT YOUR WAY TO HEALTH 
THURSDAY 
'Menu: Breakfast 
Calories 
Principal 
Vitamines 
Plums (canned), 4 oz 
.. 100 
B C 
Muffin, whole wheat, 1 thin, 2 oz. scant .. 
Butter, % ball, % oz 
.. 125 
40 
A B 
A 
Cafe au lait: 
Coffee, % cup 
.. 00 
Milk, cup 
.. 80 
345 
A B 
Luncheon 
Beef, cold roast, 5 X 3 X inches 
Beets, 2 tablespoonfuls 
•• 150 
A B 
.. 40 
ABC 
Carrots, 2 heaping tablespoonfuls 
.. 40 
ABC 
Plums, 2 oz 
Coffee, black 
.. 50 
.. 00 
280 
B C 
Dinner 
Chicken, roast, % pound 
.. 200 
A B 
Parsnips, 3, 1 oz. each 
•• 55 
A B 
Potato, sweet, 1 small (3 oz.) 
Gravy, 2 tablespoonfuls (thickened) .. 
.. too 
.. 100 
A B 
B 
Apple, baked, 1, (without sugar), 5 oz. . 
TOTAL 
.. 75 ABC 
530 
"55 WEIGHT REDUCTION MENUS 
131 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, 7% oz 
B C 
Bread, whole wheat, 2 slices, 4X 4 X% inches 
70 
A B 
Butter, % ball, % oz 
40 
00 
A 
Coffee, black 
210 
Luncheon 
150 
A B 
Bread, whole wheat, 1 slice, 4X4X% inches 
35 
A B 
Butter, % ball, % oz 
40 
A 
Salad: 
Lettuce & escarole, each 2 oz 
. 20 
ABC 
French Dressing, 1 tablespoonful 
100 
345 
Dinner 
Halibut, broiled, 3% oz 
150 
A B 
Tomato sauce 
Vegetable Combination: 
ABC 
Carrots, 1 tablespoonful 
20 
ABC 
Peas, 2 tablespoonfuls 
Salad: 
80 
ABC 
Lettuce, 2 oz 
ABC 
Tomato, 1, center scooped out, filled with 
3° 
ABC 
Celery & tomato, chopped, equal parts .. 
10 
ABC 
Mayonnaise, 1 tablespoonful 
100 
Pear, 1 (canned) large, 4% oz 
B 
500 
TOTAL 
1055 132 
EAT YOUR WAY TO HEALTH 
Menu: Breakfast 
Orange, i large, 9% oz 
Egg, 1 
Calories 
100 
75 
35 
40 
00 
250 
Principal 
Vitamines 
B C 
A B 
A B 
A 
Bread, whole wheat, 1 slice, 4 X4X-/4 inches 
Butter, % ball, % oz 
Coffee, black 
Luncheon 
Sardines, California, 1 oz., in 
50 
A B 
Tomato sauce 
ABC 
Bread, rye, 1 slice, % inch 
35 
ABC 
Salad: 
Romaine, 2 oz 
10 
ABC 
Egg, 1, hard boiled 
75 
A B 
Beets, 2 tablespoonfuls 
French dressing, 1 tablespoonful 
40 
100 
310 
ABC 
Dinner 
Lamb chop, 1 large 
300 
A B 
Peas, 3 tablespoonfuls 
120 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
Salad: 
Lettuce and endive, 2 oz. each 
French dressing, 1 tablespoonful 
TOTAL 
20 ABC 
100 
580 
1140 
SATURDAY WEIGHT REDUCTION MENUS 
133 
SUNDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamin es 
Plums, green gage (canned), 4 oz. ... 
... 100 
B C 
Cream, 20%, 1 oz 
. • . 60 
A B 
Cafe au lait: 
Coffee, % cup 
,.. 00 
Milk, % cup 
... 80 
A B 
240 
Dinner 
Chicken, roast, % lb 
, . . 200 
A B 
Vegetable combination: 
Sweet potatoes, % cup 
. .. 45 
A B 
Carrots, % cup 
. . . 20 
ABC 
Dressing, sour cream 
.. 50 
A 
Salad: 
Lettuce, 2 oz 
. .. 10 
ABC 
Romaine, 2 oz 
, . . 10 
ABC 
Escarole, 2 oz 
,. . 10 
ABC 
Finuce, 2 oz 
. . . 10 
ABC 
Alligator pear, % 
20 
B 
Tomato, % 
... 15 
ABC 
Dressing, French, 1 tablespoonful .... 
TOO 
■ ~ 
+90 
Supper 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Apple. 2 oz 
,.. co 
ABC 
Pear, 3 oz 
, . . 50 
B 
Mayonnaise, 1 tablespoonful 
.. 100 
Milk sherbet, 8 oz 
• • 2 CO 
A B 
460 
TOTAL 134 
EAT YOUR WAY TO HEALTH 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i, 7 oz 
Bread, whole wheat, 2 slices, 4 x 4 X % ... 
Butter, 1 ball, % oz 
75 
B C 
• 70 
80 
A B 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
305 
A B 
Luncheon 
Eggs, 2 
150 
A B 
Bread, whole wheat, 1 slice, 4x4x14 inches 
Butter, % ball, % oz 
35 
40 
A B 
A 
Peach, 1 (canned, not much juice) 
Cafe au lait: 
75 
B C 
Coffee, cup 
00 
Milk, % cup 
80 
380 
A B 
Dinner 
Beefsteak, lb 
270 
A B 
Potato, baked, 3% oz 
Gravy, clear, 2 tablespoonfuls 
100 
10 
ABC 
B 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Beets, 2 tablespoonfuls 
Celery, cup 
Mayonnaise, 1 tablespoonful 
TOTAL 
40 ABC 
10 B 
100 
540 
1225 WEIGHT REDUCTION MENUS 
135 
TUESDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Grapefruit, % (no sugar), 7% oz 
TOO 
B 
C 
Bread, rye, 2 slices % inch 
70 
A 
B 
Butter, ball, % oz 
40 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A 
B 
290 
Luncheon 
IOO 
A 
B 
Tomato juice 
A 
B 
C 
Bread, whole wheat, 1 slice, 4X4x14 inches 
35 
A 
B 
Butter, % ball, % oz 
4° 
A 
Salad: 
Lettuce, 2 oz 
10 
A 
B 
C 
Tomato, 1 (salt only) 
30 
A 
B 
c 
Coffee, black 
00 
215 
Dinner 
Lamb chop, 1 large 
300 
A 
B 
Peas, 2 tablespoonfuls 
Salad: 
80 
A 
B 
c 
IO 
A 
B 
c 
Pineapple (canned), 1 slice 
. 80 
c 
40 
B 
c 
5° 
A 
B 
c 
Mayonnaise, 1 tablespoonful 
IOO 
660 
TOTAL 
1165 136 
EAT YOUR WAY TO HEALTH 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i, 9% oz 
100 
B C 
Bread, whole wheat, 2 slices, 4X4X 
Y± inch 70 
A B 
Butter, % ball, % oz 
40 
A 
Coffee, black 
210 
Luncheon 
Cheese, cottage, 2 tablespoonfuls 
without 
rrpam 
an 
B 
Bread, whole wheat, 1 slice, 4X4X% inches 35 
A B 
Butter, % ball, % oz 
A 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Potato, sweet, baked and sliced, % 
cup .. 45 
A B 
String beans, % cup 
15 
ABC 
Carrots, % cup 
20 
ABC 
Celery, % cup 
03 
B 
French Dressing, 1 tablespoonful 
(mixed 
thoroughly with vegetables) .. 
100 
Mayonnaise, % tablespoonful ... 
50 
■ 
348 
Dinner 
Beef, roast, 2 slices, 5X3X% 
300 
A B 
ABC 
Gravy, clear, 2 tablespoonfuls ... 
IO 
B 
Salad: 
10 
ABC 
Tomato and salt 
30 
ABC 
Apple, baked 
too 
ABC 
550 
TOTAL WEIGHT REDUCTION MENUS 
137 
THURSDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Prunes, stewed, 6 small 
... 150 
B 
C 
Cream, 20%, 2 oz 
A 
Cafe au lait: 
Coffee, % cup 
... 00 
Milk, % cup 
... 80 
A B 
350 
Luncheon 
Beef, cold roast, 5 X 3 X inches 
... 150 
A B 
Cold slaw, 2 oz 
A B 
c 
French Dressing, 1 tablespoonful ... 
... 100 
Carrots, 1 tablespoonful 
Parsnips, 1 tablespoonful 
... 20 
A B 
c 
... 30 
A B 
Coffee, black 
... 00 
310 
Dinner 
Beefsteak (from Wednesday's Roast), 
5 X 3 X % inches, pan broiled 
... 300 
A B 
Beets, 2 tablespoonfuls 
... 40 
A B 
c 
String beans, 1 cup 
40 
A B 
c 
Tomato, % cup chopped 
... 15 
A B 
c 
Celery, % cup chopped 
Salad: 
... 10 
B 
Orange, 4% oz 
... 50 
B 
c 
Grapefruit, -J4, 3% oz 
B 
c 
505 
TOTAL 
1165 138 
EAT YOUR WAY TO HEALTH 
FRIDAY 
Menu: Breakfast 
Calories Principal 
Vitamines 
Peach, i large (canned) 
75 
B 
C 
Triscuits, 2 
70 
40 
A B 
Butter, % ball, % oz 
A 
Cafe au lait: 
Coffee, cup 
00 
Milk, % cup 
80 
A B 
265 
Luncheon 
Eerers. 2 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
70 
A B 
Butter, % ball 
Salad: 
40 
A 
Romaine & escarole, , 2 oz. each 
20 
A B 
C 
French Dressing, 1 tablespoonful 
100 
380 
Dinner 
Flounder, 8 oz. (very large helping) 
100 
B 
Tomato with salt 
Salad: 
30 
A B 
c 
10 
A B 
c 
Pineapple, 1 slice 
80 
c 
20 
A B 
c 
zippic, 74 
Banana, % 
50 
A B 
c 
4° 
B 
c 
Pineapple juice, 1 teaspoonful 
10 
Mayonnaise, 1 tablespoonful 
100 
440 
TOTAL 
1085 WEIGHT REDUCTION MENUS 
139 
SATURDAY 
Menu: Breakfast ( 
Calories 
Principal 
Vitamines 
Pear (canned) i, 4% oz 
IOO 
B 
Milk, 2 oz 
A B 
Cream, 20%, 1 oz 
60 
A 
Bread, whole wheat, 2 slices, 4x4*% inches 
70 
A B 
Butter, ball, % oz 
4.0 
A 
310 
Luncheon 
Eggs, 2 
I co 
A B 
Bread, whole wheat, 1 slice, 4X4X% inches 
35 
A B 
Butter, % ball, % oz 
4.0 
A 
Spinach, % cup 
25 
ABC 
Lemon juice, a few drops 
00 
B C 
250 
Dinner 
Liver, 2 thin slices (3 oz. before cooking) 
215 
ABC 
Corn, (canned), 3 tablespoonfuls 
IOO 
A B 
Salad: 
Lettuce, 2 oz. with cooked vegetables: 
10 
ABC 
Sweet potato, % cup (diced) 
45 
A B 
Carrots, % cup (diced) 
20 
ABC 
String beans, cup 
15 
ABC 
Celery (raw), % cup 
3 
B 
Mayonnaise, % tablespoonful 
50 
French Dressing, % tablespoonful 
50 
508 
TOTAL 140 
EAT YOUR WAY TO HEALTH 
WEIGHT REDUCTION MENUS-SUMMER 
SUNDAY 
Menu: Breakfast 
Calories 
Principal, 
Vitamines 
Peach, fresh, i (6 oz.) 
•••• 75 
B C 
Milk, 2 qz 
.... 40 
A B 
Cream, 40%, 1 tablespoonful 
.... 60 
A 
Cafe au lait: 
Coffee, % cup 
.... 00 
Milk, % cup 
.... 80 
255 
A B 
Dinner 
Beef, roast, 5 X 3 X % inches 
.... 300 
A B 
Potato, baked, 3% oz 
Clear juice, 2 tablespoonfuls 
String beans, % cup with dressing of .. 
Celery, chopped fine and 
.... 100 
ABC 
.... 10 
B 
.... 40 
ABC 
B 
Chili sauce 
ABC 
Salad: 
Lettuce, 2 oz 
ABC 
Pear, %, 2 oz 
.... 40 
B 
Cream cheese, % oz 
Mayonnaise, 1 dessertspoonful 
.... 65 
50 
615 
A B 
Supper 
Beef, cold roast, 5 x 3 x % inches 
.... 150 
A B 
String beans from dinner, 1 cup 
• •.50 
ABC 
Salad: 
Hearts of lettuce, 2 oz 
Russian dressing, 1 tablespoonful .. •. 
. . . . IO 
.... IOO 
310 
ABC 
TOTAL WEIGHT REDUCTION MENUS 
141 
MONDAY 
Menu: Breakfast 
Melon, Casaba, 8 oz 
Bread, whole wheat, 2 slices 4X4X% inches 
Butter, % ball 
Coffee, black 
Calories Principal 
Vitamines 
too 
70 
40 
00 
210 
A B 
A 
Luncheon 
Sardines, California, 3 oz., in 
150 
A B 
Tomato sauce 
ABC 
Tomato, sliced, with salt, 1 
30 
ABC 
Salad: 
Hearts of Romaine, 2 oz 
ABC 
Russian Dressing, 1 tablespoonful 
too 
Tea, iced, plain 
00 
290 
Dinner 
Beef, roast (left from Sunday), 5X3X% 
300 
A B 
Salad: 
ABC 
String beans, 1 cup 
40 
ABC 
Beets, 2 tablespoonfuls 
40 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
French Dressing, 1 tablespoonful 
100 
Mayonnaise, 1 teaspoonful 
35 
565 
TOTAL 142 
EAT YOUR WAY TO HEALTH 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Concord grapes, 5 oz 
B C 
Muffin, corn, 1 (small), less than 2 oz 
150 
A B 
Butter, % ball, % oz 
4.0 
A 
Coffee, black 
OO 
290 
Luncheon 
Eere?. 1 
A B 
Bread, whole wheat, 1 slice, 4x4x%inches 
35 
A B 
Spinach, % cup 
25 
ABC 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Peach, 1 (small) 
50 
B C 
Mayonnaise, 1 dessertspoonful 
50 
245 
Dinner 
100 
B 
Tomato sauce, 2 tablespoonfuls 
35 
ABC 
Vegetable Combination: 
114 
ABC 
Carrots, 2 tablespoonfuls 
45 
ABC 
Butter sauce, 1 tablespoonful 
100 
A 
Salad: 
10 
ABC 
Pineapple, 1 slice 
80 
C 
Apple, y3 
25 
ABC 
Banana, % 
50 
ABC 
White grapes, 2 oz 
40 
B C 
Cream dressing, 1 dessertspoonful 
50 
A B 
694 
TOTAL WEIGHT REDUCTION MENUS 
143 
WEDNESDAY 
Menu: Breakfast 
Muskmelon, % 
Triscuits, 2 
Calories 
... 100 
... 70 
,.. 40 
... 00 
210 
Principal 
Vitamines 
A B 
A 
Butter, % ball, % oz 
Coffee, black 
Luncheon 
Kippered Herring, 3 oz 
.. 150 
A B 
ABC 
Bread, whole wheat, 1 slice, 4x4 X% inches 35 
A B 
Butter, ball, % oz 
. . 40 
A 
Tea, iced (plain) 
.. 00 
255 
Dinner 
Liver birds baked: 
.. 400 
ABC 
Liver, 2 slices (3 oz. each) rolled in 
Bacon, 2 slices 
Bread to stuff 
Potato baked, I, oz 
. . IOO 
ABC 
String beans, 1 cup 
.. 40 
ABC 
Chili-sauce and 
ABC 
Celery chopped fine 
. . IO 
B 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Apple, chopped 
•• 35 
ABC 
Celery, chopped, % cup 
•• 15 
B 
Mayonnaise, 1 tablespoonful 
.. IOO 
710 
TOTAL  EAT YOUR WAY TO HEALTH 
144 
THURSDAY 
Menu: Breakfast C 
Jalories 
Principal 
Vitamines 
IOO 
c 
Whole milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
Bread, whole wheat, 1 slice, 4X4x14 inches 
35 
A B 
Butter, ball, % oz 
4° 
A 
Coffee, black 
00 
275 
Luncheon 
Omelette, 2 eggs, plain 
200 
A B 
Muffin, whole wheat, 1 small 
125 
A B 
40 
A 
Coffee, black 
00 
365 
Dinner 
Tongue, boiled, 3 oz 
250 
A B 
Salad: 
Cabbage, 2 oz 
10 
ABC 
Beets, 2, (2 inches in diameter) chopped 
50 
ABC 
French Dressing (% oil), 1 tablespoonful 
IOO 
Raspberries, large cup 
IOO 
C 
20 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
590 
TOTAL WEIGHT REDUCTION MENUS 
145 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Honeydew melon, 8 oz 
100 
Bread, rye, 2 slices, % inch thick 
70 
A B 
Butter, ball, % oz 
4.0 
A 
Cafe au lait: 
Coffee, ¥2 cup 
00 
Milk, Y2 cup 
80 
A B 
290 
Luncheon 
Ecet. 1 
75 
A B 
Bread, whole wheat, 1 slice, 4X4X% 
inches 35 
A B 
Rutter ball, % oz 
4.0 
A 
Salad: 
Romaine, 2 oz 
10 
ABC 
Pear, 1 
50 
B 
Grapes, 12 
50 
B C 
Celery, cup 
10 
B 
Mayonnaise, 1 tablespoonful 
100 
370 
Dinner 
Fish, broiled Blue, 4 oz 
100 
B 
Tomato, with salt, 1 
*20 
ABC 
Beets, 2, 2 inches in diameter 
50 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
Salad: 
Romaine, 2 oz 
10 
ABC 
Pineapple, 1 slice 
80 
C 
Peach %, 2 oz 
30 
B C 
Banana, % 
50 
ABC 
Mayonnaise, 1 tablespoonful 
100 
490 
TOTAL 146 
EAT YOUR WAY TO HEALTH 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Peach, i, 6 oz 
75 
B C 
Milk, 2 oz 
Cream, 40%, 1 tablespoonful 
. 40 
. 60 
A B 
A 
Triscuits, 2 
Butter, ball 
• 70 
.. 40 
285 
A B 
A 
Luncheon 
Tongue, cold, 2 slices, oz 
. 150 
A B 
Salad: 
Cabbage, 1 cup shredded 
. 20 
ABC 
Raw carrots, cup shredded 
. 40 
ABC 
Beets, cooked, 1, two inches in diameter . 
Peas, fresh, 1 tablespoonful 
French Dressing, 1 tablespoonful 
• 25 
ABC 
. 40 
. 100 
375 
ABC 
Dinner 
Sirloin Steak, % lb 
. 225 
A B 
Potato, baked, 1, 3% oz 
Clear gravy, 2 tablespoonfuls 
. 100 
. 10 
ABC 
B 
Beets, 2, two inches in diameter 
Salad: 
• 50 
ABC 
Lettuce, 2 oz 
Pear, 5 oz 
Mayonnaise, 1 tablespoonful 
TOTAL 
. 10 ABC 
. 80 B 
. 100 
575 
1235 WEIGHT REDUCTION MENUS 
147 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Cantaloupe, i, 4% inches in diameter ... 
... 100 
Triscuits, 2 
... 70 
A 
B 
Butter, ball, % oz 
. . . 4.0 
A 
Coffee,, black 
... OO 
210 
Dinner 
Chicken, roast, % lb 
... 200 
A 
B 
Potato, sweet, 1 small, (3 oz.) 
... 100 
A 
B 
Gravy, clear 
... 10 
B 
Dandelion greens, 2 tablespoonfuls .... 
... 20 
A 
B C 
Sherbet, Pineapple milk, 4 oz 
... 2 CO 
A 
B C 
Demi tasse 
... OO 
580 
Supper 
Salad: 
. . . 10 
A 
B C 
Pineapple, 1 slice 
... 80 
C 
Cream cheese, 2x1x1 inches 
... 130 
A 
B 
Bread, rye, 2 slices, % inch 
Butter, % ball, % oz 
... 70 
A 
B 
. . . 40 
A 
330 
TOTAL 
SUNDAY 148 
EAT YOUR WAY TO HEALTH 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapes, % lb 
. . . . 7C 
B C 
Eerer. i 
• • • • / j 
A B 
! J 
Bread, whole wheat, i slice, 4x4.x% inches 70 
Butter. ball. Vr oz 
A B 
A 
Coffee, black 
.... 00 
260 
Luncheon 
Cole slaw 
French dressing, 1 dessertspoonful ... 
Chicken cold (scant 2 oz.) 
, . . . 20 
... 50 
ABC 
A B 
Salad: 
... 10 
ABC 
Sweet potatoes, % cup 
Carrots, % cup mix with 
French dressing, 1 dessertspoonful . 
Mayonnaise, 1 teaspoonful 
Coffee, black 
••• 45 
... 20 
... 50 
... 35 
... 00 
A B 
ABC 
330 
Dinner 
Bass, broiled, % lb 
Tomato, sliced, with salt 
Corn, green, very large ear (% lb.) ... 
... 100 
.... 30 
... 100 
... 4.0 
B 
ABC 
A B 
A 
Salad: 
... 10 
ABC 
•. • 50 
B C 
Mayonnaise, 1 tablespoonful 
... 100 
TOTAL 
430 
1020 WEIGHT REDUCTION MENUS 
149 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Strawberries, scant cup 
.. 50 
C 
Milk, i oz 
. . 20 
A B 
Cream, i oz. 20% 
.. 60 
A 
Triscuits, 2 
. . 70 
A B 
Butter, % ball 
.. 40 
A 
Coffee, black 
.. 00 
240 
Luncheon 
Egg, 1 
. . 7C 
A B 
Spinach, % cup 
.. 25 
ABC 
Bread, rye, 1 slice, 4x4x14 inches .... 
•• 35 
A B 
Butter, % ball 
40 
A 
Watermelon, 1 slice, % lb 
.. 100 
Demi tasse 
.. 00 
275 
Dinner 
Lamb chops, 2 oz 
A B 
Peas, fresh, 2% tablespoonfuls 
Salad: 
100 
ABC 
Lettuce, 2 oz 
ABC 
Pineapple, canned, 1 slice 
80 
C 
Peach, fresh, % 
35 
B C 
Banana, % 
.. 70 
ABC 
Mayonnaise Dressing, 1 tablespoonful . 
. 100 
Pineapple juice, 1 teaspoonful 
. 10 
605 
TOTAL 150 
EAT YOUR WAY TO HEALTH 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, %, 9 oz 
.. 100 
Muffin, whole wheat, small 
Butter, % ball 
.. 125 
. 40 
A B 
A 
Cafe au lait: 
Coffee, ¥2 cup 
.. 00 
Milk, % cup 
.. 80 
345 
A B 
Luncheon 
Corn, green, very large ear 
Butter, % ball 
.. 100 
. 40 
A B 
A 
Beets, fresh, 2, 2 inches in diameter 
.. 50 
ABC 
Carrots, fresh, 2 heaping tablespoonfuls , 
.. 40 
ABC 
Salad: 
Hearts of lettuce, 2 oz 
Russian dressing, 1 tablespoonful 
.. IO 
.. 100 
340 
ABC 
Dinner 
Liver, 2 thin slices broiled 
.. 200 
ABC 
Potato, 1, 3% oz 
Gravy, 2 tablespoonfuls 
,. 100 
.. 100 
ABC 
B 
Salad: 
Romaine, 2 oz 
ABC 
Fresh peas, 2 tablespoonfuls 
Mayonnaise, 1 tablespoonful 
TOTAL 
80 ABC 
.. 100 
590 
1275 WEIGHT REDUCTION MENUS 
151 
THURSDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, % 
Triscuits, 2 
100 
A B 
Butter, % ball 
Cafe au lait: 
40 
A 
Coffee, % cup 
00 
Milk % cup 
80 
A B 
290 
Luncheon 
Tongue, boiled 
Salad: 
185 
A B 
10 
ABC 
Banana, % 
50 
ABC 
30 
B 
Grapes, % lb 
50 
B C 
Mayonnaise, 1 tablespoonful 
IOO 
425 
Dinner 
T.amb chop, 2 oz 
200 
A B 
Corn, 1 ear, 10 inches long 
Butter, % ball, % oz 
IOO 
A B 
4.0 
A 
Peas, 2 tablespoonfuls 
. 80 
ABC 
Salad: 
10 
ABC 
Tomato with salt, 1 
30 
ABC 
460 
TOTAL 152 
EAT YOUR WAY TO HEALTH 
FRIDAY 
Menu: Breakfast i 
Calories Principal 
Vitamines 
Cantaloupe, 4% inches in diameter .... 
100 
Bread, whole wheat, 2 slices, 4X4X% inches 
70 
A B 
Butter, % ball 
40 
A 
Cafe au lait" 
Coffee, % cup 
00 
Milk, cup 
80 
A B 
■■ * 
290 
Luncheon 
Eggs, 2, coddled 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
70 
A B 
Butter, % ball 
40 
A 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Peach 1 6 oz 
75 
B C 
Mayonnaise, i tablespoonful 
100 
■ '■ 
445 
Dinner 
150 
B 
3° 
ABC 
String beans, i cup 
40 
ABC 
IO 
ABC 
100 
C 
4° 
A B 
Cream, 40%, 1 tablespoonful 
60 
A 
00 
430 
TOTAL 
1165 WEIGHT REDUCTION MENUS 
153 
SATURDAY 
Menu: Breakfast 
Raspberries, red, scant cup 
Milk, 2 oz 
Calories Principal 
.. 100 
.. 40 
.. 60 
.. 00 
200 
Vitamines 
A B 
A 
C 
Cream, i tablespoonful 
Coffee, black 
Luncheon 
Green corn, 2 ears, 6 inches each 
.. 100 
A B 
Butter, % ball 
.. 40 
A 
Salad: 
A B 
c 
Beets, 2, two inches in diameter 
.. 50 
A B 
C 
String beans, % cup 
.. 20 
A B 
C 
French Dressing, i dessertspoonful .... 
.. 50 
Mayonnaise, i teaspoonful 
•• 35 
Tea, iced, Chinese style (i. e. steeped 
2 
minutes) 
.. 00 
305 
Dinner 
Steak, sirloin, % lb 
.. 240 
A B 
Potato, baked, i, 3% oz 
A B 
c 
Clear gravy, 5 tablespoonfuls 
.. 25 
B 
Vegetable combination: 
Dandelion and Romaine, 3 oz., cooked 
20 
A B 
c 
Salad: 
Lettuce, 2 oz 
A B 
c 
Peas, 2 tablespoonfuls 
80 
A B 
c 
Mayonnaise, 1 tablespoonful 
.. 100 
- 
575 
TOTAL CHAPTER XVII 
GAINING THE DESIRABLE 
much attention is given to 
Weight Reduction, the important subject 
JL of Weight Increase is sadly neglected. 
By a proper selection of food it is an easy matter 
to increase one's weight to a degree sufficient for 
the maintenance of health and strength. This is 
a startling but by no means rash statement. It is 
a conclusion based upon experience. 
There are some diseases which preclude the 
possibility of adding materially to one's weight. 
We are not here interested in persons so badly dis- 
eased. However, the vast majority of those gen- 
erally supposed to be difficult subjects for weight 
increase do not belong to this class. The reason 
they have been underweight can be easily deter- 
mined, and a change in diet or manner of life will 
produce any desirable gain. 
Contrary to general opinion, assimilation of 
food is seldom at fault. By very careful scientific 
experiments, the fact has been established that in 
154 GAINING THE DESIRABLE 
155 
typhoid fever the assimilation of fats and carbo- 
hydrates is practically normal, and that of pro- 
teids is not materially reduced. In other words, 
the typhoid patient, with intestine badly inflamed 
and suffering from a high degree of fever and an 
intense toxaemia, assimilates every class of food. 
The causes of thinness must therefore be sought 
elsewhere. 
The thin fall into two classes. There are those 
whose food demands are unusually high because 
of a great degree of activity. There are those 
who are unable to eat a fair amount of food. In 
other words, the food demand of the body is not 
supplied in some because it is so great; in others, 
because the food eaten is lacking either in quality 
or in quantity. 
Any one able to eat a sufficient amount of food 
can undoubtedly maintain a proper weight. This 
is to me a very simple proposition, yet I know that 
in the mind of every reader of this statement 
there occur instances which seem to disprove it. 
Some furnaces require a large amount of coal be- 
cause they heat many rooms, or because the houses 
are exposed. The human furnace does not vary 
to any great extent, but activity among different 
individuals is seldom the same. A farmer re- 
quires almost twice as much fuel as a professional 156 
EAT YOUR WAY TO HEALTH 
man; a six-day bicycle racer requires four times as 
much. This is a variation dependent upon occu- 
pation. There is likewise a great difference due 
to temperament. The activity of the nervous 
type is much greater than that of the phlegmatic. 
A suburbanite working about the home mornings 
and evenings and very active on Sundays and holi- 
days may have food requirements approaching 
those of the day laborer. 
Those who seem to eat a sufficiently large 
amount of food may really fall short of require- 
ments because of the quality selected. They may 
fail to eat a fair proportion of concentrated foods, 
such as the fats and the less bulky carbohydrates. 
Olive oil is forty-five times as nourishing as let- 
tuce. Butter is almost six times as nutritious as 
meat. Bacon is more than four times as nourish- 
ing as egg. One generous slice of bread and but- 
ter equals two eggs. Bread is ten times as nour- 
ishing as cauliflower. Suppose, for the sake of 
argument, that one could live on eggs alone. 
Thirty would be required daily. Fifteen gener- 
ous slices of bread and butter have the same value. 
These few illustrations suggest the possibility of 
a diet which is large in quantity but insufficient in 
quality. The total food value of the diet for the 
twenty-four hours is the important consideration. GAINING THE DESIRABLE 
157 
Again, there are many individuals who seldom 
have a sufficient appetite. The least excitement 
or fatigue will prevent them from eating the ac- 
customed amount. Most of these were always 
thin; they show a tendency to lose rapidly when 
the environment is unfavorable, and gain with the 
greatest difficulty under the most favorable circum- 
stances. The scriptural saying is quite apropos: 
"For he that hath (fat) to him shall be given; 
and he that hath not, from him shall be taken even 
that which he hath." 
Thinness is not necessarily undesirable. A cer- 
tain degree of slenderness favors activity, grace, 
freedom of motion, and mental alertness. I 
think that one's weight should not be below the 
average up to the thirtieth year. After this time 
the averages, as shown in insurance tables, are 
about five or ten pounds too high. However, a 
certain allowance should be made for the variation 
in bony framework. 
On the other hand, nutrition should never be 
permitted to reach too low an ebb. In such case, 
there will not be sufficient fuel for moderate ac- 
tivity, sufficient reserve for emergencies, or suffi- 
cient vitality to resist tuberculosis, influenza, and 
similar diseases when exposed. Every motion of 
the body is performed by energy derived from the 158 
EAT YOUR WAY TO HEALTH 
oxidation of food, which is as truly fuel as is the 
coal consumed by an engine. The food is utilized 
to repair worn out tissue and develop energy for 
the various activities of life. An insufficient sup- 
ply renders the daily repair work of the human 
machine incomplete and the generation of ade- 
quate energy impossible. Therefore, too great a 
degree of underweight is practically synonymous 
with weakness, low vitality, and lessened resistance 
to disease. 
Your ideal body must be neither thin nor fat; 
it must approximate the average as shown in in- 
surance tables. 
In a certain number of instances, it is possible 
to increase one's weight by simply eating more 
of the fats. Taking larger amounts of cream, 
butter, olive oil, and bacon will suffice. If a 
tendency to biliousness exists, this method may be 
impracticable. Carbohydrates are the only other 
class of foods which have any value for the pur- 
pose. The chief examples are cereals, flour - 
bread and all flour products - tapioca, macaroni, 
and potatoes. 
Some will be unable to increase weight by such 
general rules, and more careful attention to the 
diet will be necessary. The very tall require gen- 
erous amounts of food because of their height; GAINING THE DESIRABLE 
159 
the active, because they are developing a great 
deal of energy. Those who find difficulty in fol- 
lowing a prescribed diet should be examined care- 
fully to discover the cause. 
The remainder of this chapter quotes liberally 
from the author's article in the New York Medical 
Journal, Dec. 18, 1915. The following table 
gives the value of some of the fattening foods: 
FATS 
Cream (20 per cent, fat) - 4 oz 
Butter - 3 balls 
Olive oil - 1 tablespoon 
Grams 
Proteins 
Calories 
240 
240 
148 
CARBOHYDRATES 
Bread - 2 slices 
.. 4.6 
140 
Rice - medium helping 
3-o 
100 
Oatmeal - large helping 
.. 3.5 
100 
Shredded wheat - one biscuit 
3-0 
no 
Potato - medium size 
100 
Uneeda Biscuit - one 
•5 
30 
Sponge cake - (2 x 2 x inch) 
.. 1.5 
75 
Custard - 2 tablespoons 
5.0 
no 
Ice cream - 2 tablespoons 
3-o 
270 
Pudding - (rice, bread, tapioca), 2 tablespoons 4.0 
160 
Sugar - 3 teaspoons 
100 
FATS AND PROTEINS 
Eggs - two 
• • 13.0 
160 
Cheese (American) - 2 x 1 in 
.. 8.0 
140 
Now consider the- different types. First, a man 160 
EAT YOUR WAY TO HEALTH 
who eats a large amount of food, but because of 
great activity fails to maintain his weight at the 
point of health and efficiency. Say a man 5 ft. 
6% in. tall, actual weight 130, ideal weight 150. 
It may be found that he is eating as much as 3000 
calories, which would seem sufficient, but activity 
is so great that he requires more. This is a 
type of patient which is pointed out as proof of 
the contention that some are born to be thin and 
that eating has nothing to do with the matter. 
He should take - 
Calories 
Six slices of bread 
.... 420 
Six balls of butter on bread 
.... 480 
Two balls of butter on potatoes 
.... 160 
One-half pint of cream (20 per cent.) .. 
.... 480 
One tablespoon of olive oil on salad .... 
.... 148 
.... IOO 
Breakfast cereal 
.... IOO 
.... IOO 
Sugar (12 teaspoons) 
.... 400 
.... 160 
Two lamb chops 
.... 200 
Beef (150 gms.) 
.... 450 
One glass of milk 
.... l6o 
Four Uneeda Biscuits 
.... 120 
Cheese, 2x1 inch 
.... I40 
3,618 
To apportion these between the meals of the 
day, we have for - GAINING THE DESIRABLE 
161 
Breakfast 
Two eggs 
Butter (2 balls) 
Two slices of bread Sugar (4 teaspoons) 
Cereal 
Cream ounces) 
Fruit 
Luncheon 
Lamb chops (2) 
Butter (3 balls) 
Bread - 2 slices 
Cream - 2 ounces 
Potato (1) 
Sugar (2 teaspoons) 
Dinner 
Meat -150 gms. 
Rice 
Bread-2 slices 
Sugar 
Butter (3 balls) 
Cheese, 2 x 1 in. 
Cream, 3 ounces 
Salad and oil, one ounce 
Before Retiring 
Milk - 1 glass 
Crackers (4) 
If the person referred to had been six feet tall 
(ideal weight, 178 pounds), it would have been 
necessary only to increase each helping till 700 
calories (25 X 28) were added to the day's diet 
- a little more bread, a little more potatoes, etc. 
- to make up for the additional twenty-eight 
pounds of weight. 
Next, consider a patient who is five feet, four 
inches tall, actual weight 105 pounds, ideal weight 
130. If we find this patient is taking so little as 
1,600 calories and just keeping her weight, we 
know she is not very active, and a diet of eighteen 
calories to the pound estimated from her ideal 
weight (130)-that is, 2,340 calories - will 
suffice to build up a reserve of adipose tissue. 162 
EAT YOUR WAY TO HEALTH 
Breakfast 
Proteins 
Calories 
Bread - 2 slices in.) 
.. 4-6 
140 
Butter (2 balls) 
- 
160 
Cereal 
•• 3-o 
100 
Cream, 3 ounces 
.. 30 
180 
Sugar, 3 teaspoons 
100 
Luncheon 
Eggs (2) 
.. 13.0 
160 
Bread - 2 slices 
.. 4.6 
140 
Butter (2 balls) 
160 
Sugar, 1 teaspoon 
.. 
33 
Cream, 1 ounce 
. . 1.0 
60 
Cheese (2x1 in.) 
.. 8.0 
140 
Crackers (2) 
.. 1.0 
60 
Dinner 
Meat-100 gms 
.. 23.0 
300 
Bread, 2 slices 
.. 4-6 
140 
Butter (2 balls) 
160 
Rice, medium helping 
.. 3-o 
100 
Potato, medium size 
Bread pudding (2 tablespoons) . 
.. 2.0 
100 
.. 4.0 
160 
Total 
.. 74.8 
2,39O 
The foregoing diet is sufficient to cause a gain 
in weight. It contains enough proteins to increase 
the muscular strength as the adipose layer be- 
comes greater. 
Now we come to the last and most difficult class. 
We can guarantee results, however, to the pa- 
tients who comprise this group if they will persist 
in doing what we ask. It is much easier to de- GAINING THE DESIRABLE 
163 
crease the diet of one who is eating too much than 
to increase that of one who is eating too little. 
If the amount of food taken by some of these 
patients at a given meal is more than that to 
which they are accustomed, it may lie like a heavy 
load in their stomachs, and a certain portion may 
still remain when the time arrives to eat again. 
In other words, there is an atonic condition of 
the gastric musculature which prevents the suc- 
cessful administration of forced feeding unless it 
is carried out under most favorable circumstances, 
coupled with a very close study of every feature 
of the case and a careful selection of the diet. 
By frequent, small meals, consisting of the most 
nourishing foods, the problem can be solved. In 
many cases the patient must for several weeks 
keep forcing herself to take a little more than she 
really wants before she can finally eat a sufficient 
quantity daily without feeling stuffed, or even 
more or less nauseated. With some of these pa- 
tients the habit is soon formed, and with the re- 
sultant gain in strength comes increased ability to 
eat and digest all that is necessary. Any patient 
who thus conscientiously tries, but cannot soon re- 
spond to such efforts on the physician's part, is too 
sick to come within the scope of this chapter. 
Such patients have ulcer, adhesions, stenosis, cecal 164 
EAT YOUR WAY TO HEALTH 
stasis, or at least a degree of impairment of gastric 
motility requiring the initiation of the treatment 
by rest in bed, with a thorough study of the case 
from every standpoint. 
Some of these persons I find are taking a very 
small amount of food indeed - less than a main- 
tenance diet. I have been surprised to find that 
they increase in weight quite readily when put 
upon a diet which is just sufficient to serve as a 
maintenance diet for one of their height on very 
light exercise. In such cases a gradual gain takes 
place, until the ideal weight is nearly or entirely 
reached. 
I favor carbohydrates and fats for these people, 
and always try to get them to take two slices of 
bread and two balls of butter at each meal. In- 
dividualization is important in these diets, but an 
increase in the amount of bread and butter is 
always desirable. For fattening purposes, any 
kind of bread will suffice, although whole wheat 
bread is preferable, since it insures a sufficient 
supply of vitamines, minerals, etc., without which 
health and strength cannot be maintained. As 
soon as a patient of this type begins to increase in 
weight, she feels better. A gain of three or four 
pounds gives a feeling of well-being even in one 
very much under weight. This is explained by GAINING THE DESIRABLE 
165 
the fact that before a gain can take place, not only 
must the immediate needs of the body be met, but 
also a surplus added. However small the sur- 
plus may be, these facts are obvious - that the 
patient is getting more than she requires, is on the 
up grade - consequently she feels stronger and 
better. Aside from the psychological effect on 
the patient, a gain of a pound a week is as satisfac- 
tory, if not more so, than a gain of two or three 
pounds would be. In fact, the more rapid the 
gain the higher will be the proportion of increase 
in adipose tissue; the more gradual the gain, the 
higher will be the proportion of increase in mus- 
cular tissue and the greater the improvement in the 
quality of the blood. CHAPTER XVIII 
WEIGHT INCREASE MENUS 
IT may seem strange that, in writing menus 
for Weight Increase, so much more food 
should be recommended than for the Mainte- 
nance Diet. They are, however, based upon ex- 
perience. Attention has already been called 
(page 160) to the fact that, for a short person, 
even 2300 calories may be a Weight Increase 
Diet. The following menus are written for 
difficult cases. As a general rule, persons keeping 
their weight easily are not interested in this 
chapter. Consequently those who will apply 
these Weight Increase Menus to themselves are 
almost limited to such as need dietaries of high 
caloric value for the purpose. On the other 
hand to Reduce Weight extremely low diets have 
been given. To maintain a reduction after 
weight is once down, diets slightly below average 
have been recommended. For Weight Increase 
extremely high caloric values are essential. 
It will be noticed that bread is used more freely WEIGHT INCREASE MENUS 
167 
in the following menus than in those for Weight 
Reduction or the Maintenance of Weight. The 
muffins may be made larger and the bread sliced 
thicker (in addition to increasing the number of 
slices). Butter and cream are used much more 
freely. More kinds of heavy starches are used 
at a meal. Desserts are added. 
All menus have been written for individual por- 
tions. This has been more tedious in the prepa- 
ration, but it will be easier for those following 
them. They can be readily multiplied by the 
number using them if it is necessary to calculate 
for more than one. The author has gone to con- 
siderable trouble to make them really definite, 
so that no one need be in doubt about the 
size of helpings. It has not been thought desir- 
able to endeavor to change the habits of the 
reader regarding the use of tea or coffee. How- 
ever, the amounts of these beverages written into 
the menus have been average or less. The same 
may be said of water drinking with meals. It 
has not been interdicted, because these menus 
are written for the sole purpose of weight control. 
The expression "40% cream" refers to the 
heavy cream which is purchased in bottles in the 
cities; ''20% cream" is diluted with a trifle 
more than an equal part of milk. 168 
EAT YOUR WAY TO HEALTH 
Raw milk is preferable to pasteurized when the 
source of supply is such as to guarantee against in- 
fection. Vitamine C, which is present in such 
small amount as to be negligible in pasteurized 
milk, has not been credited to milk in these menus 
since most city people do not use raw milk. 
The pineapple used in salads occurring in these 
menus is the canned variety. 
WEIGHT INCREASE MENUS WINTER 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, 7.5 oz 
.... 100 
B C 
Buckwheat cakes, 3 large 
.... 300 
A 
Putter 2 halls, each oz 
.... 160 
A 
Syrup, 2 oz 
.... 170 
Coffee 
... 00 
Sugar, 2 lumps 
.... 60 
Cream 40%, I oz 
.... 120 
A 
910 
Dinner 
Turkey, roast, 2 large slices, 3% oz. ... 
... 280 
A B 
Dressing, 1 tablespoonful 
... 100 
B 
Cranberry jelly, 2 tablespoonfuls 
100 
C 
Potato, mashed, 5 tablespoonfuls 
... 200 
ABC 
Gravy, 3 tablespoonfuls 
... 150 
B 
Brussels Sprouts creamed, 2 oz 
... co 
ABC 
Salad: 
Lettuce, 2 oz 
... 10 
ABC 
SUNDAY WEIGHT INCREASE MENUS 
169 
Russian Dressing, i tablespoonful 
Ice-cream, 2 tablespoonfuls 
Demi tasse 
100 
250 
00 
1240 
A B 
Supper 
Soup, cream of celery, 8 oz 
250 
A B 
Bread, whole wheat, 2 slices 4X4X% inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Turkey, cold, 2 oz 
160 
A B 
Cranberry jelly, 2 tablespoonfuls 
100 
C 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Pineapple, 1 slice 
80 
C 
Cream cheese, 1 oz., 2x1x1 inches 
130 
A B 
Maraschino cherries, 5 
20 
B C 
Mayonnaise Dressing, 1 tablespoonful .. 
IOO 
Cocoa, 1 cup 
210 
Cream, 20%, 1 oz 
60 
A 
1420 
TOTAL 
357° 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, Stewed, io small 
250 
B C 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, i' tablespoonful 
60 
A 
Bread, whole wheat, 2 slices 4X4X% inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Oatmeal, 1 cup 
IOO 
A B 
Sugar, 1 teaspoonful 
30 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 oz 
120 
A 
Coffee 
00 
Sugar, 1 lump 
30 
MONDAY 170 
EAT YOUR WAY TO HEALTH 
Cream, 40%, 1 oz 
, . . . 120 
A 
1090 
Luncheon 
Soup, turkey with rice, 8 oz 
. .. . 250 
A B 
Muffins, corn, 2 large, 3 oz. each 
.... 500 
A B 
Butter, 2 .balls, each % oz 
.... 160 
A 
Beets, 2 tablespoonfuls 
.... 40 
ABC 
Peas, 2 tablespoonfuls 
.... 80 
ABC 
Salad: 
Romaine, 2 oz 
... 10 
ABC 
Mayonnaise, 1 tablespoonful 
.... 100 
Coffee 
... 00 
Sugar, 1 lump 
... 30 
Cream, 40%, 1 oz 
... 120 
A 
1290 
Dinner 
Turkey, 2 slices 
... 280 
A B 
Potato, mashed, 5 tablespoonfuls 
... 200 
ABC 
Gravy, 3 tablespoonfuls 
... S50 
B 
Bread, Boston Brown, 2 slices % inch ... 
... 230 
A B 
Butter, 2 balls, each % oz 
... 160 
A 
Peas, 2 tablespoonfuls 
... 80 
ABC 
Salad: 
Romaine, 2 oz 
.. . 10 
ABC 
French Dressing, 1 tablespoonful 
... 100 
Pear, canned, 1 
. . . 
B 
Milk, 2 oz 
. . . 40 
A B 
Cream, 40%, 1 tablespoonful 
. . . 60 
A 
1385 
TOTAL 
'••• 3765 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
sliced, canned, 5 oz 
7c 
B C 
Milk, 
2 oz 
40 
A B 
TUESDAY WEIGHT INCREASE MENUS 
171 
Cream, 20%, 1 oz 
60 
A 
Oatmeal, 1 cup 
A B 
Milk, 2 oz 
4.0 
A B 
Cream, 20%, 2 oz 
120 
A 
Muffins, whole wheat, 2, 2 oz. each 
250 
A B 
Butter, 2 balls, each % oz 
160 
A 
Honey, 2 tablespoonfuls 
200 
Coffee 
00 
Sugar, 1 lump 
30 
Cream, 20%, 1 oz 
60 
A 
"35 
Luncheon 
Turkey, 1 large slice 
150 
A B 
Vegetable combination, stew: 
Mushrooms, 10 
4.0 
Carrots, 2 tablespoonfuls 
40 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
Toast, cream, 2 slices 
300 
A B 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Dressing, Russian, 1 tablespoonful 
TOO 
Cocoa, 1 cup 
210 
A B 
Cream, 20%, 2 oz 
120 
A 
1050 
Dinner 
Lamb chops, 2 small sized 
300 
A B 
Potato, baked, 3% oz 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Bread, Boston Brown, 2 slices, % inch thick 
230 
A B 
Butter, 2 balls, each oz 
160 
A 
Peas, 3 tablespoonfuls 
120 
ABC 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Pear, 1 
75 
B 
Cream cheese, 2X1X1 inches 
130 
A B 
Mayonnaise, 1 tablespoonful 
100 
Cream, Spanish, 1 cup 
300 
A B 172 
EAT YOUR WAY TO HEALTH 
Demi tasse 
TOTAL 
1605 
3790 
WEDNESDAY 
, Menu: Breakfast 
Calories 
Principal 
Vitamines 
Banana, i 
.... IOO 
ABC 
Milk, 2 oz 
.... 4.0 
A B 
Cream, 40%, 1 oz 
. . . . 120 
A 
Ralston's Food, 1 cup 
.... IOO 
A B 
Sugar, 1 teaspoonful 
30 
Milk, 2 oz 
. . . . 40 
A B 
Cream, 20%, 1 oz 
. . . . 60 
A 
Muffins, corn, 1, 3 oz 
. . . . 25O 
A B 
Butter, 1 ball, % oz 
. . . . 80 
A 
Coffee 
.... 00 
Sugar, 1 teaspoonful 
.... 30 
Milk, 1 oz 
. . . . 20 
A B 
Cream, 20%, 1 oz 
,... 60 
A 
930 
Luncheon 
Waffles 2 . 
.... 400 
B 
Syrup, 2 oz 
.... 170 
Butter 2 balls, each % oz 
... 160 
A 
Sausages, 3 
... 300 
A B 
Salad: 
T.ettnce 2 oz 
... 10 
ABC 
Dressing, French, 1 tablespoonful ... 
. .• IOO 
Cafe au lait: 
Coffee, % cup 
00 
Milk % cup 
... 80 
A B 
1220 
Dinner 
Pork tenderloin, 1 
... 200 
A B 
Vegetable combination, baked: 
300 
ABC WEIGHT INCREASE MENUS 
173 
Sweet potato, and 
Apples (in layers), 
Brown sugar and 
Maple syrup 
Bread, Corn, 3 oz 
200 
A 
B 
Butter, 2 balls, each % oz 
160 
A 
Beans, string, 1 cup 
40 
A 
B 
C 
Salad: 
Romaine, 2 oz 
10 
A 
B 
c 
Pineapple, 1 slice 
80 
C 
Banana, 1 
A 
B 
c 
Apple, % 
50 
A 
B 
c 
Grapes Malaga, 12 
ce 
B 
c 
Mayonnaise, 1 tablespoonful 
IOO 
Cocoa, 1 cup 
210 
A 
B 
Cream, 40%, 1 oz 
120 
A 
1625 
TOTAL 
3775 
THURSDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, 7.5 oz 
TOO 
B C 
150 
A B 
* 
Bread, whole wheat, 2 slices 4X4X% inches 
140 
A B 
"Rutter 2 balls, each % oz 
160 
A 
Falstnn's Food, i cup 
IOO 
A B 
Milk, 2 oz 
4° 
A B 
Cream 40%, t oz 
120 
A 
Coffee 
00 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
A 
960 
Luncheon 
Cakes, Buckwheat, 3 large 
300 
A B 
Butter, 2 balls, each % oz 
160 
A 174 
EAT YOUR WAY TO HEALTH 
Syrup, 2 oz. 
Sausages, 3 
.... 170 
.... 300 
A B 
Salad: 
Lettuce, 2 oz 
. . . . IO 
ABC 
Tomato, 1 
.... so 
ABC 
Dressing, French, 1 tablespoonful ... 
.... IOO 
Cafe au lait: 
Coffee, % cup 
.... 00 
Milk, % cup 
.... 80 
A B 
■ ■- 
1150 
Dinner 
Veal chop, 4% oz 
>.•. 200 
A B 
Potato, mashed, 5 tablespoonfuls 
.... 200 
ABC 
Gravy, 2 tablespoonfuls 
.... IOO 
B 
Parsnips, 4 
.... 75 
A B 
Bread, corn, 3 oz 
► . . . 200 
A B 
Butter 2 balls, each V; oz 
. . . . 16r> 
A 
Spinach (buttered) 
.... 85 
A B 
Salad: 
Lettuce, 2 oz 
. . . . 10 
ABC 
Banana, 1 
, . . . IOO 
ABC 
Cream cheese, 1 oz 
. . . . ISO 
A B 
Nuts, English walnuts, 12 
... IOO 
A B 
Mayonnaise, 1 tablespoonful 
... IOO 
A B 
Demi tasse 
... 00 
■ 1 ■ 
1460 
TOTAL 
3570 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Crrapefruit, 7.5 oz 
.... IOO 
B C 
Ralston's Rood, 1 cup 
,... IOO 
A B 
Milk, 2 oz 
, . . . 40 
A B 
Cream, 40%, t oz 
... 120 
A 
Muffins, whole wheat, 2 (3 oz. each) ... 
... 400 
A B WEIGHT INCREASE MENUS 
175 
Butter, 2 balls, each % oz 
16a 
A 
Coffee 
Sugar, x lump 
30 
Cream, 40%, 1 oz 
120 
A 
1070 
Luncheon 
Omelet, plain, 2 eggs 
200 
A B 
Bread, whole wheat, 2 slices 4X4X% inches 
140 
A B 
Butter, 2 balls, each % oz 
l6o 
A 
Beets, 2, two inch diameter 
Peas, 2 tablespoonfuls 
50 
A B 
C 
80 
A B 
C 
Salad: 
Romaine, 2 oz 
IO 
A B 
c 
Mayonnaise, 2 tablespoonfuls 
Cheese, American, 1 oz 
200 
140 
60 
A B 
Crackers, 2 
B 
Coffee 
. . OO 
Sugar, 1 lump 
30 
A 
Cream, 40%, 1 oz 
120 
II90 
Dinner 
Shad baked 6 oz 
275 
80 
A B 
A B 
c 
Vegetable combination; baked: 
300 
Sweet potato 
A B 
Apple (in layers) 
Brown sugar and 
Maple syrup 
A B 
c 
Salad: 
10 
A B 
c 
Dressing, Russian, 1 tablespoonful 
100 
Pie, Lemon meringue 
400 
A B 
c 
Cocoa cup 
210 
Cream, 40%, 1 oz 
120 
A 
1495 
TOTAL 
3755 176 
EAT YOUR WAY TO HEALTH 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, % 7.5 oz 
TOO 
B C 
Ralston's Food, 1 cup 
100 
A B 
Milk 2 oz 
A B 
Cream, 40%, 1 oz 
120 
A 
Sugar, 1 teaspoonful 
30 
Toast, whole wheat, 2 slices, 4x4*% inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Marmalade, r oz 
80 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
920 
Luncheon 
Codfish cakes with: 
Spaghetti, 10 oz. in all 
530 
A B 
Muffins, corn, 1, 3 oz 
2 CO 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Tomato, 1 
30 
ABC 
Dressing, French, 1 tablespoonful 
100 
Coffee as at breakfast, 
150 
A 
1150 
Dinner 
Sandwich, Club 
600 
ABC 
Spaghetti, cheese, baked, 5 oz 
24.0 
A B 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Dressing, Russian, 1 tablespoonful .... 
100 
Ice cream, 2 tablespoonfuls 
250 
A B 
Cocoa, 1 cup 
210 
A B 
Cream, 40%, 1 oz 
120 
A 
1530 
TOTAL WEIGHT INCREASE MENUS 
177 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i 
• • • 7C 
B C 
Waffles, 2 whole 
... 4OO 
B 
Butter, 2 balls, each % oz 
, . . 160 
A 
Syrup, 2 oz 
, .. 170 
Cafe au lait: 
Coffee, % cup 
,. • 00 
Milk % cup 
... 80 
A B 
885 
Dinner 
Beef, roast, 2 slices, 5X3X% inches .... 
,.. 450 
A B 
Bread, Boston Brown, 2 slices, % inch .. 
.. 230 
A B 
Butter, 2 balls, each % oz 
.. 160 
A 
Potato, baked, 3% oz 
,.. 100 
ABC 
Butter, 2 balls, each % oz 
. . 160 
A 
Carrots, 2 tablespoonfuls 
.. 40 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
Salad: 
Lettuce, 2 oz 
.. 10 
ABC 
Tomato, 1 
• • 30 
ABC 
Mayonnaise, 1 tablespoonful 
.. 100 
Coffee 
.. 00 
Sugar, 1 teaspoonful 
.. 30 
Cream, 40%, 2 tablespoonfuls ........ 
. . 120 
A 
1510 
Supper 
Soup, split pea, 8 oz 
.. 250 
A B 
Bread, Boston Brown, 2 slices, % inch .. 
.. 230 
A B 
Butter, 2 balls, each oz 
. . 160 
A 
Salad: 
Lettuce, 2 oz 
.. 10 
ABC 
Peas, 2 tablespoonfuls 
.. 80 
ABC 
Carrots, 2 tablespoonfuls 
.. 40 
ABC 
French dressing, tablespoonfuls .... 
.. 150 
Mayonnaise, 1 tablespoonful 
.. 100 
SUNDAY 178 
EAT YOUR WAY TO HEALTH 
Cocoa, i cup 
Cream, 40%, 1 oz 
TOTAL 
1350 
3745 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Grapefruit, %, 7.5 oz 
100 
B 
C 
Oatmeal, 1 cup 
100 
A B 
Milk, 2 oz 
40 
A B 
Cream, 40%, oz 
Bread, whole wheat, 2 slices 4X4X% inches 
180 
A 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Coffee 
.. 00 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
A 
- 
870 
Luncheon 
Eggs, 2 
150 
A B 
Bread, whole wheat, 2 slices, 4x4X% inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Salad: 
Romaine, 2 oz 
IO 
A B 
C 
Pineapple, 1 slice 
80 
C 
Cream cheese, 1 oz 
130 
A B 
Banana, 1 
100 
A B 
C 
Grapes, Malaga, 12 
55 
B 
C 
Mayonnaise, 2 tablespoonfuls 
200 
Cafe au lait: 
Coffee, % cup 
00 
Milk % cup 
80 
A B 
- 
1105 WEIGHT INCREASE MENUS 
179 
Dinner 
Beef, roast (pan broiled), 5X3 x% inches 
300 
A B 
Potato, 3% oz 
100 
A B 
C 
Butter, 1 ball, % oz 
80 
A 
Bread, corn, 3 oz 
200 
A B 
Butter, 2 balls, each % oz 
160 
A 
Salad: 
Lettuce, 2 oz 
IO 
A B 
C 
String beans, 1 cup 
40 
A B 
c 
Peas, 2 tablespoonfuls 
80 
A B 
c 
Beets, 2, two inches diameter 
50 
A B 
c 
Carrots, 2 tablespoonfuls 
40 
A B 
c 
French Dressing, 2 tablespoonfuls 
Mayonnaise, 1 tablespoonful 
Pudding, rice, 3 tablespoonfuls 
200 
100 
250 
A B 
Coffee 
Sugar, 1 teaspoonful 
Cream, 40%, 1 oz 
00 
30 
120 
A 
TOTAL 
1760 
3735 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, io small 
250 
B C 
Milk 2- 
40 
A B 
Cream t oz 
120 
A 
Oatmeal i **up 
100 
A B 
Milk 2 nz 
40 
A B 
Cream x oz 
120 
A 
Triscuits 2 
70 
A B 
160 
A 
Cafe au lait: 
cup 
00 
Milk cup 
80 
A B 
980 180 
EAT YOUR WAY TO HEALTH 
Luncheon 
Soup, cream of tomato 
>... 250 
A B 
c 
Rolls, 2 
»•.. 230 
B 
Butter, 2 balls, each % oz 
... l6o 
A 
Salad: 
Romaine, 2 oz 
> . • . IO 
A B 
c 
Pineapple, i slice 
.... 80 
c 
Banana, 'i 
, ... 100 
A B 
c 
Apple, % 
•. • 50 
A B 
c 
Maraschino cherries, 4 
. . . . 20 
B 
c 
Mayonnaise, 2 tablespoonfuls 
... 200 
Fruit juice, 3 tablespoonfuls 
... 25 
Tea 
... OO 
Sugar, 1 lump 
... 30 
Cream, 40%, 1 oz 
A 
1275 
Dinner 
Chop, English mutton, % lb 
... 800 
A B 
. . . 100 
A B 
c 
. . . 160 
A 
Peas, canned, 2 tablespoonfuls 
... 80 
A B 
c 
Salad: 
... 10 
A B 
c 
Dressing, Russian, 2 tablespoonfuls ... 
. • . 200 
Cocoa, 1 cup 
. . . 2X0 
A B 
1560 
TOTAL 
3815 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, io small 
250 
B C 
Milk, 2 oz 
4.0 
ABC 
Cream, 40%, 1 oz 
120 
A 
Ralston's Food, 1 cup 
100 
A B 
Milk, 2 oz 
40 
A B WEIGHT INCREASE MENUS 
181 
Cream, i% oz 
A 
Muffins, Bran, 3 oz 
A B 
Butter, 1 ball, % oz 
80 
A 
Coffee 
Sugar, 1 lump 
3° 
Cream, 20%, 1 oz 
60 
A 
1150 
Luncheon 
Bacon, 2 slices 
... 100 
Muffins, bran, 3 oz 
. . . 2<O 
A B 
Butter, 2 balls, each % oz 
... 160 
A 
Beets, 2, two inches in diameter 
50 
ABC 
Peas, canned, 2 tablespoonfuls 
... 80 
ABC 
Salad: 
Lettuce, 2 oz 
... IO 
ABC 
Dressing, French, 1 tablespoonful ... 
... IOO 
Coffee 
... 00 
Sugar, 1 lump 
... 30 
Cream, 40%, 1 oz 
. . . 120 
A 
1050 
Dinner 
Roast, Pot, 3% oz 
. .. 300 
A B 
Potato, roast, 3V3 oz 
... IOO 
ABC 
Gravy, thick, 2 tablespoonfuls 
•.. IOO 
B 
Gems, graham, 2 (each 2 oz.) 
... 300 
A B 
Butter, 2 balls, each % oz 
... 160 
A 
Spinach 
... 25 
ABC 
Salad: 
Lettuce, 2 oz 
... 10 
ABC 
Pear, 1 
••• 75 
B 
Cream cheese, 1 oz 
• • • 130 
A B 
Mayonnaise, 1 tablespoonful 
... IOO 
Cocoa, 1 cup 
. . . 210 
A B 
1510 
TOTAL 
3710 182 
EAT YOUR WAY TO HEALTH 
THURSDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Orange, i 
B C 
Cakes, buckwheat, 3, (4 inch cakes) .. 
.... 300 
A B 
Butter, 2 balls, each ¥3 oz 
.... 160 
A 
Syrup, 2 oz 
.••• 170 
Coffee 
. . . OO 
Sugar, 1 lump 
.. •. 30 
Cream, 40%, 1 oz 
. . .. 120 
855 
Luncheon 
Eecfs. 2 
. . . . ICO 
A B 
Bacon, 4 slices 
... 230 
Bread Corn, 3 oz 
A B 
Butter, 2 balls, each ¥3 oz 
160 
A 
Salad: 
Lettuce, 2 oz 
ABC 
Pear, 1 
,... 75 
B 
Mayonnaise, 1 tablespoonful 
... 100 
Cocoa, 1 cup 
.. . 210 
A B 
Cream, 40%, 1 oz 
. . . 120 
A 
1255 
Dinner 
Roast, pot, 3% oz 
... 300 
A B 
Potato, baked, oz 
... 100 
ABC 
Gravy, 2 tablespoonfuls 
... 100 
B 
Butter, 1 ball, ¥3 oz 
. . . 80 
A 
Parsnips, 4 oz. each 
••• 75 
A B 
String Beans, 1 cup 
... 40 
ABC 
S®lad: 
Lettuce, 2 oz 
. . . 10 
ABC 
Banana, 1 
... 100 
ABC 
Apple, ¥2. 
35 
ABC 
Pineapple, 1 slice 
... 80 
C 
Mayonnaise, 2 tablespoonfuls 
... 200 WEIGHT INCREASE MENUS 
183 
Fruit juice, 3 tablespoonfuls 
Ice Cream, 2 tablespoonfuls 
25 
250 A B 
TOTAL 
1395 
3505 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, io 
. . . 2<O 
B C 
Milk, 2 oz 
. . . 40 
A B 
Cream, 40%, 1 oz 
. . . 120 
A 
Oatmeal, 1 cup 
100 
A B 
Milk, 2 oz 
. . . 40 
A B 
Cream, 40%, 1 oz 
, . . 120 
A 
Muffins, whole wheat, 2 (3 oz. each) . 
... 400 
A B 
Butter, 2 balls, each ¥3 oz 
... 160 
A 
Cafe au lait: 
Coffee, % cup 
... 00 
Milk, ¥2 cup 
... 80 
A B 
■ - 
1310 
Luncheon 
Epps. 2 
• • • 150 
A B 
Bread, whole wheat, 2 slices 
... 140 
A B 
Butter 2 balls, each ¥ oz 
... 160 
A 
Salad: 
T.ettuce, 2 oz 
. .. 10 
ABC 
Beets, 2, two inches in diameter 
50 
ABC 
Peas, 2 tablespoonfuls 
... 80 
ABC 
Carrots, 2 tablespoonfuls 
... 40 
ABC 
French Dressing, 1 tablespoonful 
... 100 
Mayonnaise, 1 tablespoonful 
... 100 
Coffee 
00 
Sugar, 1 teaspoonful 
... 30 
Cream, 40%, 1 oz 
. . . 120 
A 
980 
FRIDAY 184 
EAT YOUR WAY TO HEALTH 
Dinner 
Oyster stew, 8 oz 
2<O 
A 
B 
Bread, whole wheat, 2 slices, 4X4X% inches 
I40 
A 
B 
Butter, 2 balls, each % oz 
160 
A 
Codfish, baked, 6 oz 
200 
A 
B 
Potato, sweet, fried, 6 oz 
300 
A 
B 
Salad: 
Lettuce, 2 oz 
IO 
A 
B 
c 
Tomato, i 
3° 
A 
B 
c 
French Dressing, i tablespoonfnl 
100 
Peach, i 
75 
B 
c 
Milk 2 oz 
4° 
A 
B 
Cream, 40%, 1 oz 
120 
A 
Cafe au lait: 
Coffee, % cup 
00 
Milk cnp 
80 
A 
B 
1505 
TOTAL 
3795 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Prunes, stewed, io small 
250 
B C 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Oatmeal, 1 cup 
. . . IOO 
A B 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Muffin, corn, 1, 3 oz 
Butter, 1 ball, % oz 
250 
A B 
80 
A 
Coffee 
OO 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
II50 
A WEIGHT INCREASE MENUS 
185 
Luncheon 
Soup, cream of celery, 8 oz 
.... 200 
A B 
Rolls, 2 
.... 230 
B 
Butter, 2 balls, each % oz 
Lamb chop, medium size 
.... 160 
A 
.... 200 
A B 
Potato, baked, 3% oz 
.... 100 
ABC 
Butter, 1 ball, % oz 
•... 80 
A 
Salad: 
Lettuce, 2 oz 
French Dressing, 1 tablespoonful .... 
.... 10 
ABC 
.... 100 
Cafe au lait: 
Coffee, V2 cup 
.... 00 
Milk, % cup 
.... 80 
1160 
A B 
Dinner 
200 
A B 
IOO 
A 
B 
C 
80 
A 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A 
B 
Tbitfpr t ball X4 oz. 
80 
A 
Salad: 
Lettuce z oz 
IO 
A 
B 
C 
Apple, 1 
75 
A 
B 
C 
Celery, sliced, 1 cup 
20 
B 
Walnuts, English, chopped, % cup 
300 
A 
B 
Mayonnaise, 1 tablespoonful 
IOO 
Crean , whipped, 1 tablespoonful 
IOO 
A 
210 
A 
B 
Cream, whipped, 1 tablespoonful 
IOO 
A 
1515 
TOTAL 
3825 186 
EAT YOUR WAY TO HEALTH 
WEIGHT INCREASE MENUS SUMMER 
SUNDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Strawberries, pcant cup 
50 
C 
Milk, 2 oz 
. . 4.0 
A B 
Cream, 40%, 3 tablespoonfuls 
.. 180 
A 
Sugar, 1 teaspoonful 
.. 30 
Shredded Wheat, 1 
.. no 
A B 
Milk, 2 oz 
. . 4.0 
A B 
Cream, 40%, 2 oz 
. . 240 
A 
Coffee, 1 cup 
. . OO 
Sugar, 1 lump 
30 
Cream, 40%, 2 tablespoonfuls 
. . 120 
A 
840 
Dinner 
Chicken, roast, 5 oz 
, . 300 
A B 
Potatoes, mashed, 5 tablespoonfuls 
. . 200 
ABC 
Giblet gravy, 3 tablespoonfuls 
. . 25O 
ABC 
Corn, on cob, 2 ears, 9 inches in length .. 
, . 200 
A B 
Butter, 2 balls, each % oz 
. . l6o 
A 
Salad: 
Lettuce, 2 oz . 
, . 10 
ABC 
French Dressing, 1 tablespoonful 
.. 100 
Ice-cream, 2 tablespoonfuls 
. 250 
A B 
Demi tasse 
00 
1470 
Supper 
. I co 
A B 
Potatoes, mashed, 2% tablespoonfuls 
. 100 
ABC 
Gravy, 1% tablespoonfuls 
. 125 
ABC 
Salad: 
Lettuce, 2 oz 
. 10 
ABC 
Russian Dressing, 1 tablespoonful 
. TOO 
Blackberries, % cup 
. IOO 
C WEIGHT INCREASE MENUS 
187 
Milk, 2 02 
zLO 
A B 
Cream, 40%, oz 
18a 
A 
Cocoa, 1 cup 
2TO 
A B 
A 
Cream, 40%, 1 oz 
120 
TOTAL 
1135 
3445 
MONDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Blackberries, % cup 
IOO 
c 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 3 tablespoonfuls 
l8o 
A 
Eggs, 2 
I 
A B 
Bread, whole wheat, 2 slices, inches 
I40 
A B 
Butter, 2 balls, each % oz 
160 
A 
Coffee, 1 cup 
00 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
A 
920 
Luncheon 
Chicken, creamed, 1% oz 
200 
A B 
Toast, 1 slice, 4X4X% inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
Peas, fresh, 3 tablespoonfuls 
120 
ABC 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Pear, 1 
75 
B 
Mayor raise, 1 tablespoonful 
IOO 
Coffee, 1 cup 
00 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
A 
805 188 
EAT YOUR WAY TO HEALTH 
Dinner 
Chicken, fried, 5 oz. (from Sunday) .... 
•• 45° 
A B 
Parsnips, buttered, 5 oz 
. . 14.0 
A B 
Potato, fried sweet, 6 oz 
• • 3 00 
A B 
Bread, Boston Brown, 2 slices, % inch .. 
.. 230 
A B 
Butter, 2 balls, each % oz 
.. 160 
A 
String beans, 1 cup 
.. 40 
ABC 
Raspberries, 1 cup 
.. 100 
C 
Milk, 2 oz 
, • 4.0 
A B 
Cream, 40%, 1 oz 
. . 120 
A 
Cocoa, 1 cup 
. . 210 
A B 
1790 
TOTAL 
3515 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Raspberries, i cup 
100 
C 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 oz 
120 
A 
Triscuits, 4 
14.0 
A B 
Butter, 2 balls, each % oz 
160 
A 
Coffee 
00 
Sugar, 1 lump 
30 
Cream, 40%, oz 
180 
A 
800 
Luncheon 
Soup, tomato bisque, 8 oz 
, 300 
ABC 
Triscuits, 3 
.... 105 
A B 
Butter, 1 ball, % oz 
80 
A 
Salad: 
Lettuce, 2 oz 
10 
ABC 
String beans, 1 cup 
40 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC WEIGHT INCREASE MENUS 
189 
French Dressing, i tablespoonful 
.... 100 
Coffee, i cup 
Sugar, i lump 
... 30 
Cream, 40%, 1 oz 
•.. 120 
A 
905 
Dinner 
Lamb chop, large 
... 300 
A B 
Potato, baked, 3% oz 
... 100 
ABC 
Butter, 1 ball, % oz 
... 80 
A 
Peas, fresh, 3 tablespoonfuls 
. . . 120 
ABC 
Spaghetti, baked with cheese, 5 oz 
. . . 24.0 
A B 
Salad: 
Romaine, 2 oz 
... IO 
ABC 
Russian Dressing, 1 tablespoonful ... 
... 100 
Ice-cream, peach, 
Cheese, Brie, 1 oz 
... 425 
A B 
A B 
Crackers, 2 
... 
. . . 60 
Coffee, 1 cup 
... 00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
. . . 120 
A 
1660 
TOTAL 
3365 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Huckleberries, 4 oz. (large helping) ... 
.... 100 
C 
Sugar, 1 teaspoonful 
• • • 30 
Milk, 2 oz 
.... 4.0 
A B 
Cream, 40%, oz 
... 180 
A 
Ralston's Food, 1 cup 
. ... IOO 
A B 
Sugar, 1 teaspoonful 
.... 30 
Milk, 2 oz 
. ... 40 
A B 
Cream, 40%, 1 oz 
. . . . 120 
A 
Coffee, 1 cup 
.... 00 
Sugar, 1 teaspoonful 
... 30 190 
EAT YOUR WAY TO HEALTH 
Cream, i oz 
A 
790 
Luncheon 
Sandwich, Club 
.... 600 
ABC 
Cocoa, i cup 
A B 
Cream, 40%, 1 oz 
> . . . 120 
A 
930 
Dinner 
Steak, Porterhouse, 6 oz 
A B 
Potato, baked, 3% oz 
ABC 
Butter, 1 ball, % oz 
A 
Muffins, whole wheat, 2 (each 3 oz.) ... 
... 400 
A B 
Butter, 2 balls, each oz 
... t6o 
A 
Lima beans, 2 tablespoonfuls 
40 
A B 
Salad: 
Romaine, 2 oz 
. . . 10 
ABC 
French Dressing, 1 tablespoonful ... 
100 
Apple Pie, 5 oz 
... 380 
B C 
Demi tasse 
1670 
TOTAL 
3390 
THURSDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Cantaloupe, one 
Shredded Wheat, i 
A B 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
zLO 
A B 
Cream, 40%, 2 oz 
240 
A 
Toast, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 1 ball, % oz 
80 
A 
Honey, 2 tablespoonfuls 
180 
Coffee, 1 cup 
00 WEIGHT INCREASE MENUS 
191 
Sugar, i teaspoonful 
Cream, 40%, 1 oz 
30 
120 
1070 
A 
Luncheon 
Eests. 2 
I <0 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 2 balls, each oz 
A 
Salad: 
Romaine, 2 oz 
IO 
ABC 
String beans, 1 cup 
4° 
ABC 
Beets, 2, 2 inches in diameter 
50 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
French dressing, 1 tablespoonful 
100 
Mayonnaise, % tablespoonful 
50 
Coffee, 1 cup 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
890 
Dinner 
Steak, minute, 6 oz 
300 
A B 
Potatoes, O'Brien, 4 oz 
200 
ABC 
Spinach, buttered, 5 oz 
85 
A B 
Salad: 
Lettuce 2 oz 
10 
ABC 
Apple, % 
50 
ABC 
Peach, 1 small 
35 
B C 
Grapes, % lb 
150 
B C 
Pineapple, 1 slice 
80 
C 
Mayonnaise, 1 tablespoonful 
100 
Fruit juice 
25 
A B 
Cocoa, 1 cup 
210 
A B 
Cream, 40%, 1 oz 
120 
A 
1365 
TOTAL 
3325 192 
EAT YOUR WAY TO HEALTH 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, % 
100 
Corn Flakes, i oz 
A B 
Milk, 2 oz 
A B 
Cream, 40%, 2 oz 
24.0 
A 
Muffins, Bran, 2, each 3 oz 
500 
A B 
Butter, 1 ball, % oz 
80 
A 
Marmalade, 1 oz 
8c 
Coffee, 1 cup 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
A 
1295 
Luncheon 
Omelet, 2 eggs 
200 
A B 
Bread, whole wheat, 2 slices, 4X 4X% inches 
I40 
A B 
Butter, 2 balls, each oz 
160 
A 
Peas, 3 tablespoonfuls 
120 
ABC 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Russian Dressing, 1 tablespoonful 
100 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
880 
Dinner 
Halibut, baked, 6 oz 
200 
A B 
Tomato, Stewed, 4 oz 
80 
ABC 
Bread, Boston Brown, 2 slices % inch .... 
230 
A B 
Butter, 2 balls, each % oz 
160 
A 
Potatoes au gratin 
200 
ABC 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Pear, 1 
B 
Cream cheese, 1 oz 
130 
AB /i 
FRIDAY WEIGHT INCREASE MENUS 
193 
Mayonnaise, I tablespoonful 
Cocoa, i cup 
IOO 
210 A B 
TOTAL 
1395 
357° 
SATURDAY 
Menu: Breakfast < 
Calories 
Principal 
Vitamines 
Raspberries, i cup 
100 
C 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
4° 
A B 
Cream, 40%, 1 oz 
120 
A 
Toast, whole wheat, 2 slices, inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Honey, 2 tablespoonfuls 
180 
Coffee 
00 
Sugar, 1 teaspu ful 
30 
Cream, 40%, 1 oz 
120 
A 
920 
Luncheon 
Eggs, 2 
150 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter, 2 balls, each oz 
160 
A 
Carrots, 2 tablespoonfuls 
40 
ABC 
Peas, 3 tablespoonfuls 
120 
ABC 
250 
A B 
Coffee' 
OO 
Sugar, 1 teaspoonful 
30 
Cream, 40%, t oz 
120 
A 
1010 194 
EAT YOUR WAY TO HEALTH 
Dinner 
Liver birds, 2 slices (6 oz.) and .... 
.... 225 
A 
B 
C 
Bacon 2 slices 
.... 100 
A 
Bread (to stuff), baked 
.... 75 
A 
B 
Potato baked, oz 
.... IOO 
A 
B 
C 
Butter, 1 ball, % oz 
.... 80 
A 
Muffins, corn, 2, (each 3 oz.) 
.... 500 
A 
B 
Butter 2 balls, each I/3 oz 
.... 160 
A 
Apple pie, 5 oz 
.... 380 
A 
B 
C 
.... 00 
1620 
TOTAL 
3550 
SUNDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Blackberries, % cup 
IOO 
C 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
40 
A B 
Cream 40%, 1 oz 
120 
A 
Cereal flaked 1 oz 
IOO 
A B 
Sugar, 1 teaspoonful 
30 
Milk, 2 oz 
40 
A B 
Cream 40%, 2 oz 
240 
A 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream 1 oz 
120 
A 
850 
Dinner 
Soup eream of corn 8 oz 
200 
A B 
TT risen its 2 
70 
A B 
Butter t ball, oz 
80 
A 
Lamb, roast, 2 slices, 3%X4/£*% 
inches 200 
A B 
Potatoes mashed, 6 oz • 
200 
ABC 
Gravy, thickened, 3 tablespoonfuls 
150 
B WEIGHT INCREASE MENUS 
195 
Peas, fresh, 3 tablespoonfuls 
120 
ABC 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Peach, 1 large 
75 
B C 
Cream cheese, 1 oz 
130 
A B 
Mayonnaise, 1 tablespoonful 
100 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
1485 
Supper 
Lamb, pan-broiled (from roast), 
inches 
100 
A B 
Potato, baked, 3% oz 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Muffin corn, 1, 3 oz. 
2 CO 
ABC 
Butter, 1 ball, % oz 
80 
A 
Peas, fresh, 3 tablespoonfuls 
120 
ABC 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Tomato, 1 
3° 
ABC 
French Dressing, 1 tablespoonful 
100 
Ice-cream, 2 tablespoonfuls 
250 
A B 
Demi tasse 
00 
1120 
TOTAL 
3455 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Raspberries, i cup 
100 
C 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 1 oz 
120 
A 
Ralston's Food, 1 cup 
100 
A B 
MONDAY 196 
EAT YOUR WAY TO HEALTH 
Sugar, i teaspoonful 
Milk, 2 oz 
30 
4.0 
A B 
Cream, 40%, 2 oz 
24.0 
A 
Muffins, corn, 1 (3 oz.) 
250 
A B 
Butter, 1 ball, % oz 
80 
A 
Honey, 1 tablespoonful 
100 
Cafe au lait: 
Coffee, % cup 
00 
Milk, % cup 
80 
A B 
1210 
Luncheon 
Soup, cream of asparagus 
200 
A B 
Bread, whole wheat, 2 slices, 4X4X% inches 
140 
A B 
Butter 2 balls, each I/3 oz 
160 
A 
Salad: 
Romaine, 2 oz 
IO 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
Beets, 2 tablespoonfuls 
40 
ABC 
Carrots, 2 tablespoonfuls 
40 
ABC 
String beans, 1 cup 
40 
ABC 
French Dressing, 1 tablespoonful 
100 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
960 
Dinner 
Lamb, cold, roast, 2 slices, 4%X3%X% inch 
200 
A B 
100 
ABC 
80 
A 
Bread, Boston Brown, 2 slices, % inch .... 
230 
A B 
160 
A 
Salad: 
10 
ABC 
Tornatn t 
3° 
ABC 
Mayonnaise, 1 tablespoonful 
100 
Raspberries, 1 cup 
100 
C WEIGHT INCREASE MENUS 
197 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
4.0 
A B 
Cream, 40%, 2 oz 
240 
A 
Demi tasse 
00 
TOTAL 
1320 
3490 
TUESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Muskmelon, % 
... 100 
Ralston's Food, i cup 
... 100 
A B 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
. . . 4.0 
A B 
Cream, 40%, 2 oz 
. . . 24.0 
A 
Muffins, whole wheat, 2 (each 3 oz.) ... 
... 4OO 
A B 
Butter, 2 balls, each % oz 
. . . 160 
A 
Marmalade, 1 oz 
. . . 80 
Coffee 
... 00 
Sugar, 1 teaspoonful 
... 30 
Cream, 40%, 1 oz 
... 120 
A 
1300 
Luncheon 
Clam chowder, 8 oz 
• • • 275 
ABC 
Muffins, whole wheat, 2 (each 3 oz.) . 
... 400 
A B 
Butter, 2 balls, each % oz 
... 160 
A 
Salad: 
Lettuce, 2 oz 
. . . 10 
ABC 
Tomato, 1 
• • • 30 
ABC 
Mayonnaise, 1 tablespoonful 
... TOO 
Coffee 
. . . OO 
Sugar, 1 teaspoonful 
... 30 
Cream, 40%, 1 oz 
. . . 120 
A 
1125 198 
eat your way to health 
Dinner 
Shad, baked, 6 oz 
27C 
A B 
Tomatoes, stewed 
80 
ABC 
Potato, baked, oz 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Bread, whole wheat, 1 slice 4X4*% inches 
70 
A B 
Butter, 1 ball, % oz 
80 
A 
String beans, 1 cup 
4.0 
ABC 
Beets, 2 (2 inches in diameter) 
50 
ABC 
Salad: 
Lettuce, 2 oz 
10 
ABC 
Pear, 1 
B 
Cream cheese, 1 oz 
I30 
A B 
Mayonnaise, 1 tablespoonful 
TOO 
Demi tasse 
00 
1090 
TOTAL 
35i5 
WEDNESDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Raspberries, red, scant cup 
100 
C 
Sugar, i teaspoonful 
30 
A B 
Milk, 2 oz 
40 
A 
Cream, 40%, 1 oz 
120 
A 
Shredded wheat, 1 
no 
A B 
Milk, 2 oz 
40 
A B 
Cream, 40% 2 oz 
Coffee, 2 cups 
Sugar, 2 teaspoonfuls 
240 
00 
60 
A 
Cream, 40%, 2 oz 
240 
980 
A 
Luncheon 
Liver, calf's, 2 slices ( 6 oz.) 
Bacon, 2 slices 
225 
100 
ABC 
Bread, whole wheat, 2 slices, 4X4Xa/& inches 
140 
A B WEIGHT INCREASE MENUS 
199 
Butter, i ball, % oz 
... 80 
A 
Potato, baked, oz 
. . . IOO 
ABC 
Butter, i ball, % oz 
... 80 
A 
Peas, 3 tablespoonfuls 
... 120 
ABC 
Salad: 
Romaine, 2 oz. 
... 10 
ABC 
Russian Dressing, 1 tablespoonful ... 
... IOO 
Coffee 
... 00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
... 120 
A 
1105 
Dinner 
Cole Slaw 
... IO 
ABC 
French Dressing, 1 tablespoonful 
. . . IOO 
Tongue, boiled, 3 slices 
... 275 
A B 
Potato, mashed, 5 tablespoonfuls 
. . . . 200 
ABC 
Salad: 
Romaine, 2 oz 
... 10 
ABC 
Apple, 1 
• • • • 75 
ABC 
Grapes, 20 
.... IOO 
B C 
Banana, 1 
, . . . IOO 
ABC 
Mayonnaise, 1 tablespoonful 
.... IOO 
Pineapple milk sherbet 
.... 250 
ABC 
Cake, plain, 2 oz 
, ... 200 
Demi tasse 
,... 000 
1420 
TOTAL 
3505 
THURSDAY 
Menu: Breakfast 
Cantaloupe, i 
Calories 
100 
Principal 
Vitamines 
Ralston's Food, i cup 
100 
A B 
Sugar, i teaspoonful 
Milk, 2 oz 
30 
40 
A B 
Cream, 40%. 2 oz 
240 
A 200 
EAT YOUR WAY TO HEALTH 
Muffins, corn, i (3 oz.) 
. 250 
A B 
Butter, 1 ball, % oz 
80 
A 
Honey, 1 'tablespoonful 
CO 
Coffee 
00 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
A 
1080 
Luncheon 
Tongue, cold, 4 oz 
185 
A B 
Potato, baked, oz 
100 
ABC 
Butter 1 ball, % oz 
80 
A 
Muffins corn, 2, each 3 oz 
500 
A B 
Butter, 2 balls, each oz 
160 
A 
Salad: 
Romaine, 2 oz 
10 
ABC 
French Dressing, 1 tablespoonful 
100 
Iced tea 
00 
Sugar, 1 lump 
30 
■ 
1165 
Dinner 
Lamb chop (large) 
250 
A B 
100 
ABC 
Butter, 1 ball, % oz 
80 
A 
Peas, 3 tablespoonfuls 
120 
ABC 
Bread, whole wheat, 2 slices, 4X4X% inches 
I40 
A B 
80 
A 
Salad: 
10 
ABC 
Pineapple, 1 slice 
80 
C 
100 
ABC 
Apple, 1 
75 
ABC 
Mayonnaise, 1 tablespoonful 
100 
■ ' ■ - 
1135 
TOTAL 
338o WEIGHT INCREASE MENUS 
201 
FRIDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Blackberries, % cup 
Sugar, i teaspoonful 
100 
3° 
C 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Muffins, 2, each 3 oz 
500 
A B 
Butter, 2 balls, % oz 
160 
A 
Coffee 
Sugar, 1 teaspoonful 
30 
Cream, 40%, 1 oz 
120 
1100 
A 
Luncheon 
Soup, cream of tomato, 8 oz 
Bread, whole wheat, 2 slices, 4X4X% inches 
250 
ABC 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Salad: 
Lettuce, 2 oz 
Russian Dressing, 1 tablespoonful 
10 
100 
ABC 
Peach, 1 
n n 
Milk, 2 oz 
/ j 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Coffee 
Sugar, 1 lump 
30 
Cream, 40%, 1 oz 
120 
IO45 
A 
Dinner 
Sole, filet of, 6 oz 
225 
B 
Potatoes Noisette, 4 oz. 
200 
ABC 
Spaghetti baked with cheese, 5 oz 
240 
A B 
Salad: 
Lettuce, 2 oz 
IO 
ABC 
Tomato, 1 
French Dressing, 1 tablespoonful 
30 
IOO 
ABC 
Bread, whole wheat, 1 slice, 4X4X% inch 
70 
A B 202 
EAT YOUR WAY TO HEALTH 
Butter, i ball, oz 
80 
A 
Blackberries, V1 cup 
100 
C 
Sugar, i teaspoonful 
30 
Milk, 2 oz 
40 
A B 
Cream, 40%, 1 oz 
120 
A 
Demi tasse 
OO 
1245 
TOTAL 
3390 
SATURDAY 
Menu: Breakfast 
Calories 
Principal 
Vitamines 
Red raspberries, scant cup 
IOO 
C 
Sugar, i teaspoonful 
30 
4° 
A B 
Crnnm t 07 
120 
A 
no 
A B 
Milk 2 oz 
4° 
A B 
Cream 2 07 
240 
A 
Coffee 
00 
Sugar, i teaspoonful 
30 
120 
A 
830 
Luncheon 
Soup cream of celeT'', S 07 
200 
A B 
Bread, whole wheat, 2 slices, 4X4X}4 inches 
140 
A B 
Butter, 2 balls, each % oz 
160 
A 
Salad: 
10 
ABC 
Beets, 2 tablespoonfuls 
40 
ABC 
String beans, I cup 
40 
ABC 
Peas, 2 tablespoonfuls 
80 
ABC 
French Dressing, i tablespoonful 
100 
Mayonnaise, % tablespoonful 
50 
Coffee, as at breakfast 
150 
A 
970 WEIGHT INCREASE MENUS 
203 
Dinner 
Liver Birds: 
Liver, 2 slices, 6 oz 
225 
A 
B 
c 
Bacon, 2 slices, and 
100 
A 
Bread (to stuff), baked 
Potato, baked, 3% oz 
75 
100 
A 
A 
B 
B 
c 
Butter, 1 ball, % oz 
80 
A 
Muffins, 2, each 3 oz 
400 
A 
B 
Butter, 2 balls, each % oz 
Salad: 
160 
A 
Lettuce, 2 oz 
10 
A 
B 
c 
Pear, 1 
B 
Mayonnaise, 1 tablespoonful 
Cocoa, 1 cup 
TOO 
210 
A 
B 
TOTAL 
1535 
3335 CHAPTER XIX 
MAKE YOUR OWN MENUS 
YOU can follow the menus given in previous 
chapters whether you wish to gain, lose, 
or maintain an even weight or to reduce 
high blood pressure. On the other hand you 
can make your own menus by selecting from the 
list given in the present chapter the requisite 
amount of food for the purpose. 
For Weight Reduction you may choose from 
the list enough food to approximate 1200 calories 
daily; 3500 to 3700 calories for Weight Increase, 
and 1800 calories for Maintenance of Weight; 
or, to go more in detail, by experimenting you can 
determine the exact amount which is most suitable 
for your individual case. I will give you a few 
points as to how to choose wisely in order to 
guarantee a balanced menu. To reduce, choose 
from protein foods (chiefly meat, milk, cheese 
and eggs) 300 to 500 calories. From the fats 
(which include cream, butter and oil) 150 to 250 
calories. Sweets and desserts should be elimi- 
nated. Concentrated starches such as bread and 
204 MAKE YOUR OWN MENUS 
205 
potato should be used sparingly. Of these, 
200-300 calories may be allowed, but no more. 
From the fruits and green vegetables the remain- 
der is made up. Thus, if the larger figures 
which I have just given have been used there will 
be only 200 calories left to be obtained from 
these. If the smaller figures are used through- 
out there will be 600 calories. It is preferable 
to use the fruit and green vegetables, particularly 
in the form of salads, instead of breadstuffs, 
potato and macaroni and thickened soups. 
For Maintenance of Weight after Reduction, 
helpings of potatoes and bread may be a trifle 
more generous. It is not necessary to increase 
the proteins much although a trifle more may be 
added here if desired. The total for the day 
(about 1800 calories) may be easily calculated. 
Weight Increase demands considerably higher 
portions of fats and carbohydrates. This is most 
easily obtained by the use of breadstuffs, cereals, 
butter, cream, and olive oil as well as the starchy 
desserts. Both bread and cereals for breakfast 
with plenty of butter and cream, jams, jellies or 
honey make the best beginning for a menu to in- 
crease weight. It is also necessary to use bread 
freely at luncheon. Potatoes or macaroni or rice 
should also be used at luncheon. Ice-cream, 206 
EAT YOUR WAY TO HEALTH 
bread pudding or some similar dessert may be in- 
cluded if your appetite is sufficient. Thickened 
soups are the best for Weight Increase. They 
may be used both for luncheon and dinner if your 
capacity is sufficient to enable you to take the 
thickened soup as well as the rest of the menu de- 
scribed. For dinner, in addition to the usual 
meat course (and here meats rich in fat are 
an advantage) the use of bread and butter with 
potatoes or macaroni or some other form of 
starch, ending with a starchy dessert, will be 
desirable. The salads should not be excluded 
for they are part of a balanced menu, but it is 
difficult to figure the higher value (3500-3700) 
without including at each meal a generous help- 
ing of three or four of the following: butter, 
cream, potatoes, macaroni, rice, sweet potato, oil, 
and starchy desserts. In using the accompanying 
list it is sufficient to figure the calories to approxi- 
mate the number desired for the day. The only 
attention which need be paid to the vitamine ele- 
ment is to see, in a general way, that there is in 
each day's menu foods containing, first-the Fat 
Soluble Vitamine A, which occurs in certain fats, 
chiefly butter, cream, yolk of egg, and the leafy 
vegetables; second -Water Soluble Vitamine 
B, which occurs in whole grains rather than re- MAKE YOUR OWN MENUS 
207 
fined grains and in various vegetables and fruits 
as shown in the table; third - Vitamine C, which 
is contained in fruits and green vegetables. A 
good point to remember is that oranges, lemons, 
tomatoes, spinach, lettuce, butter, and cream are 
rich in Vitamines, beyond most other foods. 
MAKE YOUR OWN MENUS 
Article 
Calories 
Principal 
Vitamines 
Apple, i large, oz 
100 
ABC 
Apple, baked, medium size, 5 oz 
IOO 
ABC 
Apple pie, 5 oz 
380 
ABC 
Bacon, 2 slices 
IOO 
A 
Banana, 1, 3% oz 
IOO 
ABC 
Bass, broiled, % lb 
IOO 
B 
Beans, Lima, 2 tablespoonfuls 
40 
B 
Beans, string, 1 cup 
40 
ABC 
Beef, roast, 1 slice, 5X3 X% inches 
150 
A B 
Beefsteak, 1/4 lb 
270 
A B 
Beets, 2, two inches in diameter 
50 
ABC 
Blackberries, % cup 
IOO 
C 
Bread, Boston brown, 1 slice, % inch .... 
115 
A B 
Bread, corn, 3 oz., 3 X 2 X inches 
200 
A B 
Bread, rye, 1 slice, % inch 
35 
A B 
Bread, whole wheat, 1 slice, 4X4x14 inches 
70 
A B 
Brussels sprouts, creamed, 2 oz 
5° 
ABC 
Buckwheat cakes, 3 large 
300 
A B 
80 
A 
Cabbage, % cup, shredded 
40 
ABC 
200 
Cantaloupe, 1, 4% inches in diameter 
IOO 
Carrots, 2 tablespoonfuls 
40 
ABC 
Celery, chopped, 1 cup 
20 
B 
140 
A B 
Cheese. Brie, 1 oz 
75 
A B 208 
EAT YOUR WAY TO HEALTH 
Cheese, cottage, 2 tablespoonfuls, without 
cream 
30 
B 
Cheese, cream, 1 oz., 2x1x1 inches 
130 
A B 
Cherries, canned, % cup 
100 
B 
C 
Cherries, maraschino, 4 
ic 
B 
c 
Chicken, fried, 5 oz 
4. co 
A B 
Chicken, roast, 2% oz 
I <0 
A B 
Clam chowder, 8 oz 
27 5 
A B 
C 
Cocoa, 1 cup 
210 
A B 
Codfish, baked, 6 oz 
200 
A B 
Codfish cakes with spaghetti, 10 oz. in all 
530 
A B 
Corn, on cob, 1 ear, 9 inches in length 
100 
A B 
Crackers, 2 
60 
Cranberry jelly, 2 tablespoonfuls 
100 
C 
Cream, 40%, 1 oz 
120 
A 
Cream, 20%, 1 oz 
60 
A 
Cream, Spanish, 1 cup 
300 
A B 
Cream, whipped, 1 tablespoonful 
100 
A 
Custard, baked, 1 cup 
265 
A B 
Dandelion greens, 2 tablespoonfuls 
20 
A B 
C 
Dressing (from roast turkey), 
1 tablespoonful 
IOO 
B 
Dressing, French, 1 tablespoonful 
IOO 
Dressing, mayonnaise, 1 tablespoonful .... 
IOO 
Dressing, Russian, 1 tablespoonful 
IOO 
Eergs. 1 
7C 
A B 
Egg-plant, baked, 2 heaping tablespoonfuls 
175 
A B 
C 
Escarole, 2 oz 
10 
A B 
c 
Finuce, 2 oz 
10 
A B 
c 
Fish, blue, broiled, 4 oz 
IOO 
B 
Fish, butter, % lb 
200 
A B 
Fish, flounder, 8 oz. (large helping) 
IOO 
B 
Fruit juice, 3 tablespoonfuls 
25 
c 
Gems, graham, 1, 2 oz 
150 
A B 
Grapefruit, %, 7.5 oz 
IOO 
B 
c 
Grapes, % lb 
150 
1 B 
c 
Grapes, Malaga, 12 
cc 
B 
c 
Gravy, clear, 1 tablespoonful 
5 
B 
Gravy, giblet, 1 tablespoonful 
80 
A B 
c 
Gravy, thickened, 1 tablespoonful 
50 
A B MAKE YOUR OWN MENUS 
209 
Halibut baked 6 oz 
200 
A B 
Halibut broiled, 3-M) oz 
150 
A B 
Ham, boiled, 3 oz. (small helping) 
240 
A B 
Herring, kippered, 3 oz 
250 
A B 
Honey, 2 tablespoonfuls 
200 
B 
Huckleberries, 4 oz. (large helping) 
IOO 
C 
Ice-cream, 2% tablespoonfuls 
250 
A B 
Lamb chop large 3 oz 
300 
A B 
Lamb, roast, 1 slice, 3% X 4% X Vs inches .... 
IOO 
A B 
Lettuce, 2 oz 
10 
ABC 
Liver, 4 oz 
150 
ABC 
Liver birds, 1 slice rolled in bacon with 
bread to stuff 
200 
ABC 
200 
A B 
80 
Mayonnaise, 1 tablespoonful 
IOO 
Melon Casaba 8 oz 
IOO 
Melon honeydew 8 oz 
IOO 
Milk z oz 
4° 
A B 
Milk sherbet pineapple 
250 
ABC 
Muffin corn i large 3 oz 
250 
A B 
Muffin, whole wheat, i, 2 oz. each -. 
125 
A B 
Mushrooms, 10, each 1 inch in diameter .... 
40 
ABC 
Muskmelon, %, 8 oz. (without seeds) .... 
IOO 
Mutton chop, English, % lb 
800 
A B 
Nuts English walnuts 12 
IOO 
A B 
Oatmeal, i cup 
IOO 
A B 
Omelet plain, t egg 
IOO 
A B 
Orange, 1, 7 oz 
75 
B C 
Oysters, raw, 1 dozen, medium size, 7 oz. 
1 n 11 
IOO 
Oyster stew, 8 oz 
250 
A B 
Parsnips, 4, 1 oz. each 
75 
A B 
75 
B C 
75 
B 
Peas, canned, 2 tablespoonfuls 
80 
ABC 
Pie, lemon meringue 
400 
ABC 
Pineapple, 1 slice 
80 
C 
Plums, green gage, 4 oz. (4 medium) .... 
IOO 
B C 
Pork tenderloin, 1 
200 
A B 210 
EAT YOUR WAY TO HEALTH 
Potato, au gratin 
200 
A B 
C 
Potato, baked, 3% oz 
IOO 
A B 
C 
Potato, fried sweet, 6 oz 
300 
A B 
Potato, mashed, 5 tablespoonfuls 
200 
A B 
c 
Potato, O'Brien, 4 oz 
IOO 
A B 
Potato, sweet, 1 small (2% az.) 
IOO 
A B 
Prunes, stewed, 10 small 
250 
B 
c 
Pudding, rice, 3 tablespoonfuls 
250 
A B 
Ralston's Food, 1 cup 
IOO 
A B 
Raspberries, 1 cup 
IOO 
c 
Romaine, 2 oz 
10 
A B 
c 
Sandwich, club 
600 
A B 
c 
Sardines, California in tomato sauce, 3 oz. 
150 
A B 
Sausages, 3 
30° 
A B 
Shad, baked, 6 oz 
275 
A B 
Shredded Wheat, 1 
no 
A B 
Sole, filet, broiled, 6 oz 
IOO 
B 
Soup, cream of asparagus 
200 
A B 
Soup, cream of celery, 8 oz 
250 
A B 
Soup, split pea, 8 oz 
25O 
A B 
c 
Soup, tomato bisque, 8 oz 
300 
A B 
c 
Soup, turkey with rice, 8 oz 
250 
A B 
Spaghetti, cheese, baked, 5 oz 
24O 
A B 
Spinach, buttered, 5 oz 
85 
A B 
Steak, porterhouse, 6 oz 
400 
A B 
Strawberries, scant cup 
5° 
c 
Sugar, 1 teaspoonful 
30 
Sugar, 1 lump 
30 
Syrup, 2 oz 
170 
Toast, whole wheat, 1 slice, 4X4X% inches 
70 
A B 
Tomato, 1 
3° 
A B 
c 
Tomato, stewed, 4 oz 
80 
A B 
c 
Tongue, boiled, 3 slices 
275 
A B 
Tongue, cold, 4 oz 
185 
A B 
Turkey, cold, 2 oz 
160 
A B 
Turkey hash, 2 tablespoonfuls 
200 
A B 
Turkey, roast, 2 large slices, 3% oz 
280 
A B 
Veal croquettes, 2 
35° 
A B 
Veal, roast, 2 slices, 2X3X% inches 
200 
A B 
Waffles, 2 
400 
B CHAPTER XX 
THE TRUTH AS TO WATER DRINKING WITH 
MEALS 
4< HALL we or shall we not? Yes or No?" 
asked the lawyer. Was the witness evad- 
ing the question when he answered, 
"Partly yes and partly no?" Not at all. 
There are some questions which can neither be 
truthfully nor satisfactorily answered by one 
word. Strange to say, many of the magazine ar- 
ticles treating this subject have attempted to an- 
swer yes or no for all individuals. About the 
briefest answer which can be given to the question, 
Should we take water with meals? would be: 
seventy per cent, of us should; thirty per cent, 
should not - or at least not more than eight 
ounces of all fluids. 
To the average person a stomach is just a 
stomach. He does not realize there is great vari- 
ation as to size, shape, position, muscular, and 
secretory powers. No two leaves are alike. It 
is not strange that stomachs also vary. 
An attempt will here be made to develop the  EAT YOUR WAY TO HEALTH 
212 
treatment of this subject from a scientific stand- 
point. The first requirement is to state facts on 
which conclusions may be based. 
The gastric juice is well represented in its chemi- 
cal value by the amount of hydrochloric acid which 
it contains. If this is greater than average, water 
drinking with meals may be an advantage; if less 
than average, a disadvantage; if average, not 
harmful. 
So much for the secretory factor in the case. 
Motility is the other important factor. Motility 
refers to the motor power or the mechanical abil- 
ity of the stomach to receive food, hold the same 
within its grasp, mix thoroughly with its own 
juices, and, at the proper time, pass it on to the 
duodenum. The size, shape, position, and mus- 
cular power of the stomach determine its motility. 
The first real information regarding its muscu- 
lar contractions was obtained by observation of a 
man who had received a bullet wound in the stom- 
ach, leaving a permanent opening through the 
abdominal wall. Generalization from such a spe- 
cific instance was a mistake. Our present infor- 
mation on this subject is quite different. Much 
of this was obtained by means of the X-ray, which 
affords opportunity to observe stomachs of many 
kinds - normal as well as abnormal. This has WATER DRINKING WITH MEALS 
213 
helped to answer the question, " Should we drink 
water with meals?" and has given sufficient rea- 
sons therefor. 
An X-ray classification according to the shape 
and strength of the stomach is simple and easily 
understood. First, there is the stomach which is 
shaped like a steer's horn, large end uppermost, 
called the hypertonic stomach (meaning increased 
tone). Tone refers to muscular power. 
Second, there is the stomach with normal tone 
r- orthotonic - shaped like the letter J. 
Third, there is the stomach with less than nor- 
mal tone (hypotonic) -more like a U than a J 
- the left arm reaching half the height of the 
right. 
Fourth, there is the stomach with practically no 
tone at all - atonic-shaped still more like the 
letter U - that is, the left arm comes up almost 
as high as the right. 
For X-ray examination, a bowl of oatmeal and 
bismuth is given. The bismuth casts a shadow, 
enabling one to observe its movements through 
the stomach. A stomach of the first type is emp- 
tied of such a meal in two or three hours; that of 
the second, In three or four; the third, in four 
or five; and the fourth, in five to seven. It is 
uphill work for the last two types to empty them- 214 
EAT YOUR WAY TO HEALTH 
selves. Since water seeks the lowest level, it is 
more difficult for such weak stomachs to pass water 
than solid food into the intestine. 
Every one is familiar with the way in which 
sand is washed ashore by the waves of the ocean. 
With each wave the sand is brought further and 
further on the beach, and the water flows back 
again. Contractions of the stomach act in a simi- 
lar way. Each wave brings the solid food toward 
the outlet of the stomach, and it is gradually 
passed to the duodenum. In the weak stomach, 
water flows back again and consequently too much 
fluid always remains. 
In the first and second types, the greater part 
of the water passes through the stomach in less 
than fifteen minutes; therefore it will not inter- 
fere with the meal. Even three to five glasses 
may be taken at one meal and half an hour later 
no more will remain than if only one had been 
taken. The same cannot be said of the last two 
types, for the solid food remains long in these, 
and the fluids even longer. Two glasses of water 
weigh one pound. If one takes four glasses of 
water or its equivalent, two glasses of water, one 
cup of coffee, and one plate of soup, he adds to the 
weight of the stomach contents two pounds (equal 
to eight small lamb chops). This is greater than WATER DRINKING WITH MEALS 
215 
the weight of the solid food contained in an ordi- 
nary meal. Most of this water remains to the 
end of the meal, adding to the weight of the stom- 
ach contents for quite a while. It so happens that 
these weak stomachs, just the ones which cannot 
stand a heavy load, retain it longer than those 
which could endure it better - the strong ones 
emptying rapidly. 
The stomach is a hollow organ. The function 
of its muscles is not only to mix and pass the food 
along, but to maintain its shape and prevent undue 
stretching and dilatation. When the muscles are 
weak, the elasticity of its walls is lost and, like an 
old rubber band, it stretches when filled but does 
not show a tendency to return to normal size when 
empty. It is correct to say that the normal stom- 
ach is, within limits, the size of its contents; that 
is, after a small meal, it is seen grasping its con- 
tents closely; after a large meal, it stretches to 
accommodate the greater bulk. The stomach of 
poor tone, instead of grasping its contents, is 
more like a flour sack - lifeless and inelastic. 
There are a few symptoms by which poor mo- 
tility and therefore inability to take large amounts 
of water may be recognized. There is a feeling 
of fullness, heaviness, and weight, after small 
amounts of food. Soup so fills one that it takes 216 
EAT YOUR WAY TO HEALTH 
the appetite away. Large meals cannot be taken 
without causing distress. 
Even in bad cases, eight ounces of fluid is gen- 
erally allowable at each meal. 
The subject should be easily understood after 
this presentation of the mechanical features of 
the stomach. To review - those with a large 
amount of gastric juice, of high acidity, may drink 
with advantage; those with low acidity, may be 
injured, especially if motility is at the same time 
impaired. Those with good motility have no rea- 
son to avoid water drinking with meals. Those 
with poor motility should take no more than eight 
ounces of fluids of all kinds with each meal. 
A certain amount of water is a necessity and it 
should be supplied between meals in sufficient 
amounts to bring the total quantity for each twen- 
ty-four hours up to one and one-half quarts in win- 
ter, with a further allowance for unusual exercise 
and for warm weather. CHAPTER XXI 
VITAMINES AND DEFICIENCY DISEASES 
IT is a well known fact that a little child can 
ask many questions which a grown-up cannot 
answer. In our present state of knowledge 
regarding Vitamines the questions that a layman 
asks his physician are likely to be equally embar- 
rassing. The first thing he asks is, 
"What are Vitamines?" 
Though we know many things about Vitamines 
we do not know exactly what they are. We know 
much about what happens when they are absent 
from the diet. We know much about their oc- 
currence in various foods. Many interesting ex- 
periments upon animals have been conducted in 
this field of dietetics. Much information has 
been collected from various parts of the world in 
consequence of Nations or masses of people 
choosing or happening upon a diet lacking in some 
Vitamine. 
It is to these experiments and to experience of 
various people that the author will refer in the 
217 218 
EAT YOUR WAY TO HEALTH 
present chapter, but he cannot answer definitely 
the question, "What are Vitamines?" 
E. V. McCollum, who has recorded in his book, 
" The Newer Knowledge of Nutrition," most of 
the experimental work on this subject carried on 
during the last fifteen or more years, describes an 
experiment in which cows were fed, the first 
group, upon corn including grain husk and stalk; 
the second group upon wheat including grain and 
straw; the third group upon oats in the same way. 
Those fed upon corn were entirely healthy, 
their calves arrived at full term and were entirely 
well and supplied with milk sufficient and of ex- 
cellent quality. 
The cows fed upon wheat were not so well; 
their calves were mostly born before term and 
were either born dead or died within a few hours. 
Those fed upon oats ranged between the corn 
fed and the wheat fed. This was the beginning 
of a large number of experiments upon the diet 
of animals. 
Feeding experiments upon cows are longer and 
more tedious because of the longer life of the 
cow. Therefore experimenters have turned to 
such animals as rats and guinea-pigs and have 
thereby reached their conclusions more quickly. 
Through such experiments three Vitamines have DEFICIENCY DISEASES 
219 
thus far been shown to exist, and the symptoms 
described as appearing when they are absent from 
the diet give the greater part of our information 
about them. In the following lines the author 
has drawn freely from the admirable book of 
Robert McCarrison, entitled, " Studies in De- 
ficiency Diseases." 
The first Vitamine to be considered is called 
Vitamine A, or Fat Soluble Vitamine. It occurs 
in many of the fats which we eat and gives us a 
new criterion by which to judge of their value. 
Cream and butter are much better fats than olive 
oil because of the presence of this vitamine. The 
value of cod liver oil, which has for years been 
so highly prized, though there have been those 
who questioned its value because they did not 
understand why it was so beneficial, owes much of 
its efficiency to Fat Soluble Vitamine A, containing 
even more than cream. 
Animal fat also contains this Vitamine. The 
presence of Vitamine A explains the value as food 
of such organs as liver, heart and kidney, for it 
is here present in great abundance. It is also 
present in abundance in salmon, herring, and other 
fat fish. Margarines made from vegetable oils 
do not contain it. Those prepared from animal 
fat contain a fair amount. Green leaves are rich  EAT YOUR WAY TO HEALTH 
220 
in this Vitamine, especially spinach, lettuce, cab- 
bage, and Brussels sprouts. The grains do not 
contain it in anything like the proportion that 
leaves do. The tomato is very rich in this as well 
as both of the other Vitamines. Orange juice is 
valued for the other Vitamines, though it contains 
A in relatively small amount. The discovery of 
Vitamine A has placed the egg upon a higher 
plane, for its yolk contains an abundance thereof. 
It also contains much calcium and phosphorus in 
addition to its well known content of fat and pro- 
tein. This Vitamine does not occur plentifully in 
potatoes and carrots. 
Vitamine C has probably been known longer 
than any of the others by the symptoms that its 
absence in the diet produces. There have al- 
ways been sporadic outbreaks of scurvy among 
groups who were compelled to live upon canned 
rather than fresh foods; for example, men on long 
cruises or in mining camps away from garden 
stuff. It is more easily destroyed than other Vita- 
mines either by cooking or aging. 
Milk contains this Vitamine, but varies with the 
time of year and with the character of the cow's 
food. The summer pasture increases the amount 
of Vitamine C in milk, and the symptoms of its 
absence are more common among bottle-fed DEFICIENCY DISEASES 
221 
babies during the Winter and early Spring 
months. So again the value of milk over various 
Infant Foods not containing it is explained, for 
the latter are lacking in this Vitamine. 
Green vegetables and fresh fruits have great 
value as carriers of Vitamine C. The four ar- 
ticles at the head of the list are lemon-juice, 
orange-juice, onion-, and cabbage-juice, though 
fresh and raw tomato-juice is not far behind, for 
it contains sixty per cent, as much as orange-juice. 
The symptoms of scurvy (called scorbutus 
when applied to infants), are bleeding gums and 
mucus membrane, swollen, sore gums, bleeding 
about the joints and soreness of the bones. It is 
not necessary, when the diet is only slightly lack- 
ing in the Vitamines, to have all the symptoms its 
absence may produce, but ill-health of the mild 
grade is probably explained in many instances by 
these deficiences in diet when it cannot be recog- 
nized from the symptoms just what is wrong. 
Vitamine B is present in whole grain products. 
This Vitamine is refined out of many articles of 
food, thereby depriving us of an important ele- 
ment in the diet.. It is almost absent from pol- 
ished rice, white flour, corn flour, and tapioca, 
but it is found in whole wheat and other whole 
grains, their cereal products and breadstuffs,  EAT YOUR WAY TO HEALTH 
222 
eggs, peas, beans, liver, sweet-breads, and fish- 
roe. Cabbage, spinach, lettuce, carrots, and po- 
tatoes are likewise rich in Vitamine B. The fruits 
are an important source of this vitamine. To- 
matoes contain all vitamines in notable quantities. 
The ill effects of Vitamine Deficiency in diet are 
especially manifested in growing periods and bear 
a relation to the rate of growth. The same is 
true, in all probability, of lime and other salts 
and of minerals. This explains why babies, 
whose rate of growth during the first year is so 
great that normally they triple in weight, are so 
sensitive to dietary deficiency. Thus, winter 
milk often produces rickets because cows do not 
receive enough green food at that time of year. 
Some temperaments suffer more quickly from 
vitamine deficiency than others. Those who are 
more alert and more active correspond to those 
who are growing more rapidly; i e.f their tissue 
changes are at a more rapid rate and they need 
more Vitamines, Salts and Minerals than do the 
phlegmatic. 
So much for what we know about Vitamines. 
The reader will find a guide to his own use of 
Vitamines in the Vitamine column included in each 
of the eighty-four days' menus. When there is so 
little of a Vitamine in an article of food that it is DEFICIENCY DISEASES 
223 
apt to be destroyed in cooking, it is not mentioned. 
It must be remembered that not all articles of 
food have been tested thoroughly for Vitamines, 
and therefore the table cannot be as complete as 
it would otherwise be made. 
From what is written here it can easily be seen 
that abundant provision has been made in these 
menus for all the Vitamines. Whole grain prod- 
ucts are recommended. Salads are used gen- 
erally twice daily. Fruit and green vegetables 
are given a prominent place in nearly every meal. CHAPTER XXII 
CORRECT DIET AND GOOD TEETH 
DIOGENES had no greater difficulty in his 
search for an honest man than the den- 
tist would have in searching for a perfect 
set of teeth in the United States of America to- 
day. Though food in this country is plentiful and 
care of the teeth is not lacking, we are led to be- 
lieve that the dentist would have an easier task 
if he searched in certain other countries. We are 
led to believe that he might have found many such 
sets if he had gone among the American Indians 
before their habits were contaminated by those of 
civilized man. 
What is the significance of these facts? Sim- 
ply that man has strayed from the use of natural 
foods and is living upon an incorrect diet. We 
are not informed that the American Indian was 
a user of tooth brushes, or that he had any method 
of care which could have been responsible for his 
good teeth. Perfect teeth, regular, well-formed, 
(free from the tendency to decay, to pyorrhea 
224 GOOD TEETH 
225 
and abscesses), are normal, right, and naturally 
the prerogative of mankind. 
One of the early signs of scurvy is bleeding 
gums. Rickets is a disease with a tendency to 
affect the development of the teeth. These are 
both diseases due to faulty diet. 
The following is culled from the book of Rob- 
ert McCarrison: "Zilva and Wells, experiment- 
ing with guinea-pigs, concluded that the tooth was 
one of the first parts, if not the first part, of the 
system to be affected by deficiency of antiscorbutic 
vitamine within the diet and, even when scorbutic 
symptoms during life were so slight as to be al- 
most unrecognizable, profound changes in the 
teeth may have occurred." 
May Mellanby has established a similar rela- 
tion between rickets and defective teeth. Asso- 
ciated with the lack of vitamine is failure of the 
development of bone, cartilage and teeth. 
It is from food taken into the body that its 
tissues are formed. The necessary elements must 
all be present in the food and they must be present 
in abundance. As soon as the baby is able to 
chew, he must be given food in a form which will 
require chewing. The teeth must be used and 
the muscles of the jaws must be given a chance to 
develop through exercise. Milk, greens, coarse 226 
EAT YOUR WAY TO HEALTH 
vegetables, and fruits are needed. Animals which 
live on meat must have bones to furnish them 
with lime. Since man does not get his lime from 
bone, he must have other sources from which to 
obtain it. Milk, cheese, and eggs furnish this 
element in greater quantity than any others. 
Next are fruits and green vegetables. Whole 
grains contain more than white flour and white 
cereals. 
An examination of a large majority of the 
twenty million school children in the United 
States, has shown that fifty to seventy-five per 
cent, have defective teeth, and fifteen to twenty- 
five per cent, suffer from malnutrition. If these 
defects were confined to the poor, it would not 
be such a reflection upon our conception of how 
to nourish the nation, but the rich suffer about the 
same as the poor. Though their purses are well 
filled, their neglect, ignorance, or unwillingness 
to follow correct eating prevents their reaping, 
in this respect, the advantage of their position in 
life. 
The teeth are about eighty-five per cent, earthy 
matter - chiefly phosphate and carbonate of 
lime. This is similar to the composition of 
bone. During pregnancy a mother must eat 
more lime than at other times, in order to furnish GOOD TEETH 
227 
enough for the child's bones; otherwise the lime 
would be drawn from her own tissues. Fre- 
quently the mother's teeth suffer very much at 
such a time. 
It has been shown that the blood will draw 
upon the lime of bones and teeth, if too small an 
amount is supplied in their food. The right rem- 
edy is a dietary abundant in lime, vitamines, and 
minerals. One glass of milk daily, along with a 
salad and some raw fruit, in addition to a diet 
which was correct before conception took place, is 
all that is necessary in a dietary way to carry the 
mother through without change in the teeth. 
The proper development of the teeth and their 
maintenance in good condition is, therefore, like 
the development and maintenance of other parts 
of the body, dependent upon correct eating. Py- 
orrhea is not generally (if at all) curable 
through mechanical measures alone. CHAPTER XXIII 
A PROPHECY 
THE human figure was intended to possess 
beauty of outline and to be endowed 
with grace of motion. Each individual 
undoubtedly has a weight which is for him most 
becoming. This is also his best weight from the 
standpoint of health. There is no reason for 
thinking an increase or a decrease in any way de- 
sirable. Not every one can be a Venus or Apollo, 
but each should approach as nearly to that point 
as is possible for one of his or her ancestry. 
The accumulation of an undue amount of flesh 
leads just so far from the ideal in form. It also 
starts a predisposition, unfavorable from an aes- 
thetic standpoint, for succeeding generations. 
In any portion of the body, departure from the 
ideal contour may be traced to a cause, often 
remediable. Irregularities of nose, mouth, and 
teeth are due to adenoids. 
Extreme enlargement of the bones of chin, 
hands, and feet are due to overactivity of a little A PROPHECY 
229 
gland in the brain. This symptom-complex indi- 
cates a disease dignified by the name Acromegaly. 
A form of obesity accompanied by thickness of 
speech, lips, and cheeks, roughness of skin, and 
falling of hair around the edges, is due to lessened 
secretion of the thyroid gland. These are the 
symptoms of Myxoedema. 
The accumulation of excess weight from over- 
eating is always at the expense of ideal propor- 
tions. It produces a clogging of the tissues under 
the skin with material intended for reserve, but 
which really becomes an obstruction to ordinary 
dermal activity and a burden to the heart and other 
organs of the body. It is an unnecessary tax upon 
the human machine, maintained at extra expense, 
transported from place to place with great effort 
and at all times an encumbrance. It is only toler- 
ated by the individual through a failure to appre- 
ciate actual possibilities, or a lack of the will power 
and self-control necessary to bring about a desir- 
able result when attended by slight personal in- 
convenience. 
The accumulation of fat is an outward mani- 
festation associated with certain undesirable proc- 
esses occurring within the body. These are an 
accumulation within the blood current of poison- 
ous substances (uric acid and protein by-products), 230 
EAT YOUR WAY TO HEALTH 
kidney disease from a form of slow poisoning, 
arterio-sclerosis, fatty deposits about the heart, 
neuritis, and numerous other ailments. 
It seems impossible to me that man should much 
longer fail to appreciate the value of dietetic 
standards. I cannot believe that he will fail to 
see the reasonableness of the proposition that too 
much or too little food is harmful; that when in- 
fectious diseases have been controlled, the next 
step in the search after longevity, as well as after 
health in middle life, is to suit the diet with scien- 
tific accuracy to the individual needs. 
Many forces are now at work which tend to edu- 
cate humanity in the knowledge of proper methods 
of eating. I hope that this short book will meet 
with a sufficient reception to entitle it to a place 
among those influences which are to bring about 
such a reform. 
I am confident that, with sufficient driving home 
of the truths of dietetics, mankind will be con- 
strained to eat according to the requirements of 
life, rather than to use eating as their chief form 
of amusement. 
I can therefore prophesy an age in which hu- 
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