"Third, Be moderate in your eating": This is often very difficult, for most people do not know what moderation is. In infancy the too frequent feeding and the overfeeding begin. The common belief that infants must be fed every two hours, or oftener, is acted upon. The result is that the child soon loses its normal hunger, which is replaced by abnormal hunger. When food is long withheld it begins to fret. The mother again feeds and there is peace for an hour or so. When mothers learn to feed their children three times a day and no more there will be a great decrease in infant ills and a falling off in the infant mortality. The healthiest children I have seen are fed but three times a day. They become used to it and expect no more.

Another thing that makes it difficult to be moderate is impoverishing the food through refinement and poor cooking. These processes take away a great part of the mineral salts which are present in foods in organic form. These salts can not be replaced by table salt, for sodium chloride is but one of many salts that the body needs and an excess of table salt does not make up for a deficiency in the others.

Children fed on refined, impoverished foods are not satisfied with a reasonable amount. There is something lacking and this makes itself known in cravings, which demand more food than is needed to nourish. I have noticed many times that children are satisfied with less of whole wheat bread than of white bread, and that the brown unpolished rice satisfies them more quickly and completely than the polished rice. In other words, depriving the foods of their salts is one of the factors that leads to overeating.

Simplicity is a great aid to moderation. It is also necessary to exercise the conservative measure, self-control. Some writers suggest to eat all that is desired and then fast at various intervals to overcome the effects of overeating. In other words, they advise to eat enough to become diseased and then fast to cure the trouble. This is better than to continue the eating when the evil results of an excessive food intake make themselves known, but it does not bring the best results. Such people have their spells of sickness, which are unnecessary. If they stop eating as soon as the disease makes itself known, it does not last long. By exercising self-control sickness will be warded off. By using will power daily it grows stronger and those who force themselves to be moderate at first, are in time rewarded by having moderation become second nature.

People should always stop eating before they are full. Those who eat until they are uncomfortable are gluttons. They should be classed with drunkards and drug addicts.

If discomfort follows a meal it is a sign of overeating. It would be well to read this in connection with the chapter that treats of overeating.