6 | _ Blue Ribbon Cook Book

_ (7) Water, from 4 to 6 glasses.
(8) If protein can be supplied from other sources, it is advisable

to omit meat until four years of age, and then give only in
small quantities.

Food for Adults

The daily diet should include: |

(1) One pint of milk as beverage, soup, etc.

(2) Fruit, preferably fresh.

(3) Vegetables, two every day, one raw if possible; non-starchy
ones as spinach, cabbage, beets, carrots, lettuce, etc., to
be preferred.

(4) Eggs. One every day, or at least three a week.

(5) Meat, or a meat substitute. For those in sedentary
occupations, meat once a day is sufficient. The by-products
formed in the body throw an undue tax on the excretory
system.

(6) Bread and Cereals. Preferably the whole grains.

(7) Water, at least 4 to 6 glasses.

Food for the Aged

Their daily diet approximates more nearly the child’s diet
and should consist of foods easily digested. It is advisable to
practically eliminate meats, particularly the heavy ones.

To Reduce in Weight

Eat plenty of vegetables, fruit and salads, which are bulky
but of a low caloric value. Avoid starchy foods, fats and sugars.
Take plenty of water, and exercise in the aes air as much as
possible.

To Gain in Weight

Increase the starchy foods and fats, in addition to what is —
given under ‘‘Food for Adults.’’ Sleep and rest as much as
possible.