Note the high total; the fat nearly two times the normal amount (See Chap. VII); the protein less than the lower normal limit.

The only person handling well the total amount of food would be a man in active labor, as a farmer. For him the protein would be 50 to 100 calories too low. Having a total of 3041 calories, his protein might be sufficient at 9% or 10%, but in this ration he has only 6% protein.

Two other meals having been served, it is often better for the evening meal to consist largely of fruit with a dextrinized cereal or some other easily digested food. This, of course, depends entirely upon the needs of the individual and what portion of the necessary daily ration has already been taken. If the protein ration is still low, there must be added to the evening meal some food which will supply the lack. This may well be in the form of buttermilk, cottage cheese, a cereal gruel or an egg. Brain workers and those fatigued from the work of the day would find it a great advantage to take their food at this time in as digestible a form as possible.

Often, however, the evening meal must be the heavy meal of the day. In these cases the lunch at mid-day should be light but nourishing and the evening dinner, while supplying the necessary food elements, should be served in not too great a variety, properly prepared and eaten with care as to mastication. The fact that more time can be taken for the meal in the evening is an advantage over the haste with which a noonday meal is often eaten, this offsetting to a great extent the disadvantage of eating heartily in the evening. Dinner menus numbers 3 and 4 are simple in variety and may well be taken in the evening. In many cases it is better not to serve potatoes regularly for evening dinner. They may be served for breakfast instead, and as baked potatoes make a most satisfactory addition to the morning meal.

Unhygienic Gravies

No. 3. Gravies: Many would be quite willing to eliminate flesh food from their diet were it still possible to have the rich, savory gravies usually served with meat. These much to be desired sauces may readily be made from vegetable broths and extracts and eaten with the added satisfaction of the thought that they are not only appetizing but health giving.

Many gravies made by vegetarians are anything but hygienic because of their excess of grease and superheated fat.

These may make a meal more unhealthful than one in which meat is served.

A very enjoyable and healthful dressing for vegetables and entrees may be prepared by using a vegetable broth as a basis. Instead of browning flour in butter or oil, it can be browned in the oven or in a dry pan over the flame and this used to thicken the gravy. The addition of caramel cereal coffee, or carmelized sugar, will serve to give an added richness in color. (See recipe 56, Chap. XXII).

"Experiments have shown that physical endurance can be doubled by dietetic causes alone".

"Observation shows that many, possibly most, of the world's most vital men and women have virtually made over their constitutions from weakness to strength" - Irving Fisher.