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Diet and Health
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be derived from unwholesome delicacies. And the stomach, in a
healthy condition, neither fevered nor overtaxed, can readily perform
its task.
In order to maintain health, a sufficient supply of good, nourish-
ing food is needed. If we plan wisely, that which is most conducive
to health can be secured in almost every land. The various prepara-
tions of rice, wheat, corn, and oats are sent abroad everywhere; also
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beans, peas, and lentils. These, with native or imported fruits and the
variety of vegetables that grow in each locality, give an opportunity
to select a dietary that is complete without the use of flesh meats.
Wherever fruit can be grown in abundance, a liberal supply
should be prepared for winter by canning or drying. Small fruits,
such as currants, gooseberries, strawberries, raspberries, and black-
berries, can be grown to advantage in many places where they are but
little used and their cultivation is neglected. For household canning,
glass, rather than tin cans, should be used whenever possible. It is
especially necessary that the fruit be in good condition. Use little
sugar, and cook the fruit only long enough to ensure its preservation.
Thus prepared, it is an excellent substitute for fresh fruit.
Wherever dried fruits, such as raisins, prunes, apples, pears,
peaches, and apricots, are obtainable at moderate prices, it will be
found that they can be used as staple articles of diet much more
freely than is customary, with the best results to the health and vigor
of all classes of workers.
There should not be a great variety at any one meal, for this
encourages overeating and causes indigestion. It is not well to eat
fruit and vegetables at the same meal. If the digestion is feeble, the
use of both will often cause distress and inability to put forth mental
effort. It is better to have the fruit at one meal and the vegetables at
another. The meals should be varied. The same dishes, prepared in
the same way, should not appear on the table meal after meal, day
after day. Meals will be eaten with greater relish, and the system
will be better nourished, when the food is varied.
Preparation of Food
It is wrong to eat merely for pleasure; nevertheless, one should
not be indifferent to the quality of the food or how it is prepared. If