Chapter III: Part 3

Now you have 1200 calories a day to eat. Let us think of this in terms of money. You have a limited amount of money every day to spend for food. You must spend it judiciously and get the food you need and want. If you spend the most of it on one article you have that much less for other things. It is possible that some days you will want to spend more than your allowance and you draw on your next day's supply. That will be all right if you remember that you have done so and will spend that much less the next day to equalize your account. You must study to spend wisely and carefully so as to supply your needs, but you cannot spend more than you have without restitution and retribution. Here are the menus:

BREAKFASTS

100 C. Each

1. Fruit
2 med. apples or 1 baked apple with 2
tsps. sugar
_or_
1 large orange
_or_
1/2 large grapefruit
_or_
1 small cup berries
_or_
1/2 good sized cantaloupe
_or_
2 med. figs
_or_
5 prunes

2. 1 cup coffee or cereal coffee.. O
1 tbsp. cream..................50 C
2 small tsp. sugar.............50 C
_or_
2 cups with cream alone or
sugar alone
----
Total...........................100 C

3. 10 ozs. skim milk hot or cold
_or_
5 ozs. whole milk.....................100 C

4. 1 cup coffee clear............. 0
1 thin slice toast.............75 C
1/4 pat butter.................25 C
----
Total.............................100 C

Note--The skim milk breakfasts and teas are most desirable because of the protein content.

TEAS

100 C. Each See lists for breakfasts. Also could have:

1. 1 cup tea with 1 tsp. sugar
1 slice lemon................25 C
3 soda crackers..............75 C
----
Total....................................100 C

2. 2 small plain cookies
tea no cream or sugar...............100 C

3. 1 chocolate cream
1 cup tea or hot water
no cream or sugar...................100 C

* * * * *

The following combinations need not be followed arbitrarily. You may change them around if you desire. Look in the calorie lists for substitutes of the same classes of foods, if you do not like my combinations. If you don't care for the 100 C's at tea time you may have that much more for dinner.

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of breakfasts). 100 C

LUNCH

1 medium sized head lettuce
1/3 lb........................... 25 C
1 tbsp. mayonnaise...............100 C
1 med. sweet pickle chopped for
mayonnaise....................... 25 C
1-1/8 inch cube cream cheese
melted
_or_
3 ozs. cottage cheese............100 C
1 Toasted French roll (no butter)
.................................100 C
-----

Total.................................350 C

TEA

3 crackers with tea and 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim or buttermilk
_or_
100 C. fruit (see list)................100 C

DINNER

Creamed dried beef on toast
Dried beef 4 thin slices 4 x 5.100 C
Cut fine and crisped in frying
pan with 1/2 tbsp. butter.........50 C
1 tbsp. flour browned with
above...........................25 C
Add 1 cup skim milk (7 ozs.)
cook gently.....................70 C
-----
245 C

2 slices crisp toast (pour above
over)..........................200 C
1 large serving raw celery or
raw cabbage.....................15 C
1 large baked apple with 1 tbsp.
syrup..........................120 C
1 glass skim milk (7 oz.)........70 C

Total.......................650 C
-------
Grand Total................1200 C

1200 C DAY

ON ARISING

2 cups hot water, with a little lemon juice.
10-minute exercise at least

BREAKFAST
Coffee or postum with cream or sugar _or_ 10 ozs. skim milk
(see list of breakfasts)...........................100 C

LUNCH

Celery--eat tender leaves also
10-14 stalks...................30 C
Olives--5 good sized ripe.......100 C
1 small slice corn bread........100 C
12 ozs. skim milk or buttermilk.120 C
-----
Total...................350 C

TEA

3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C

DINNER

Broiled halibut (or lean beef)
steak 4-5 ozs. with lemon.......150 C
Lettuce (no oil) average serving....0
1 slice whole wheat bread or roll.100 C
1/2 pat butter.....................50 C
Dessert 1-6 pie...................350 C
1 cup clear postum or coffee........0
-----
Total...................650 C
-------
Grand Total............1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts) .........................100 C

LUNCH

Combination salad
Shredded lettuce 10 leaves......0
1 large tomato.................50 C
6 stalks chopped celery........15 C
tender leaves included
1/2 med. cucumber..............15 C
1 med. grated carrot...........20 C
----
100 C

1/2 tbsp. mayonnaise or oil......50 C
with vinegar or lemon
1 slice whole wheat bread.......100 C
10 ozs. skim milk or buttermilk.100 C
-----

Total..................................350 C

TEA

3 crackers with tea with 1 tsp.
sugar and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list).................100 C

DINNER

Croquettes of split peas or beans
1/2 cup mashed beans or peas
1/4 cup toast crumbs
1 tsp. cream or canned milk
made into croquettes and baked
or broiled.................225 C
Stewed tomatoes 8 ozs.
_or_
1 large fresh tomato.............50 C
1 slice bread or 5 small
pretzels......................100 C
1 double serving lettuce or
chopped cabbage or cauliflower.15 C
1 slice lemon, custard or squash
pie, no top crust.............260 C
1 cup clear coffee or postum......0
-----

Total..........................650 C
-----
Grand Total...................1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list of
breakfasts)...........................100 C

LUNCH

Fruit salad
1 large orange.................100 C
1 average apple.................50 C
1 small banana.................100 C
2 tbsps. lemon juice............10 C
2 small teasps. sugar...........40 C
-----
300 C
Sprinkle with 1 tbsp. grapenuts..50 C

Total.........................350 C

TEA

3 crackers with tea with 1 tsp.
sugar and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C. fruit (see list)................100 C

DINNER

12 moderate sized oysters..............100 C
Dipped in 1 beaten egg and
crumbs of 3 crackers.........150 C
Fried gently in 1 tbsp. of
bacon or other fat...........125 C
-----
375 C
2 small slices crisped bacon.....50 C
1 small dish chow chow with
lettuce.........................25 C
1 slice bread or its equivalent.100 C
1/2 pat butter...................50 C
Dessert 1 medium baked apple
with no sugar..................50 C
-----
Total.........................650 C
------
Grand Total..................1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

_or_

10 ozs. skim milk (see list of
breakfasts) .........................100 C

LUNCH

2 eggs 160 C fried gently in 1 tsp.
bacon fat or butter............40 C

_or_

soft boiled or poached eggs
with 1 slice crisped bacon....200 C
1 roll or 1 slice whole wheat
bread.........................100 C
Butter 1/2 pat...................50 C
Coffee, postum or tea clear.......0
-----
Total..................................350 C

TEA

3 crackers with tea with 1 tsp. sugar
and 1 slice lemon

_or_

10 ozs. skim milk or buttermilk

_or_

100 C fruit (see list).................100 C

DINNER

2 toasted shredded wheat biscuits.200 C
2 glasses skim milk...............150 C
1 dish stewed prunes
8 with 1 tbsp. syrup............200 C
10-12 peanuts.....................100 C
Coffee, postum or tea clear.........0 C
-----
Total..................................650 C
-----
Grand Total...........................1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar

_or_

10 ozs. skim milk (see list of
breakfasts) .........................100 C

LUNCH

6 oz. cream soup,
Potato, tomato, clam chowder,
etc. (use skim milk)..........200 C
Shredded cabbage, lettuce, celery

_or_

any greens--average helping
practically.....................0 C
1/2 tbsp. mayonnaise or oil

_or_

1 tbsp. cream dressing...........50 C
2 soda crackers..................50 C
1 average apple..................50 C
-----
Total..................................350 C

TEA

3 crackers with tea with 1 tsp. sugar
and 1 slice lemon

_or_

10 ozs. skim milk or buttermilk

_or_

100 C fruit (see list).................100 C

DINNER

Carrot and cottage cheese salad
(The Home Dietitian--Comstock)
1/2 cup ground carrots
1-6 cup chopped nuts
3 oz. cottage cheese
3 oz. large lemon (juice of)......250 C
8 ozs. consomme, no fat..............30 C
4 crackers or 1 roll or slice bread 100 C
1/2 pat butter.......................50 C
Average helping lettuce or other
greens--no oil......................0
Dessert--gelatine pudding,
average serving...................120 C
Whipped cream 1 heaping tbsp........100 C
Coffee or postum or tea clear....... 0
-----
Total....................................650 C
------
Grand Total.............................1200 C

1200 C DAY

ON ARISING

2 cups hot water with a little lemon juice.
10-minute exercise at least

BREAKFAST

Coffee or postum with cream or sugar
_or_
10 ozs. skim milk (see list
of breakfasts).........................100 C

LUNCH

Baked beans
if canned 3 h. tbsp., if home
baked 1-1/2.......................150 C
Pickled beets 5 med. slices......... 25 C
Large amount celery or lettuce
or other green leaves............. 25 C
1 slice toasted Swedish health
bread (made of oatmeal) or
1 roll............................100 C
1 cup coffee or postum clear........ 0 C
Medium apple........................ 50 C
-----
Total............................350 C

TEA

3 crackers with tea with 1 tsp. sugar
and 1 slice lemon
_or_
10 ozs. skim milk or buttermilk
_or_
100 C fruit (see list)...................100 C

DINNER

Cottage cheese omelet
2 med. eggs.......................160 C
3 ozs. cottage cheese.............100 C
1 tbsp. cream
_or_
condensed milk.................... 50 C
-----
310 C

Salt to taste
Bake or fry gently in 1/2 tbsp. fat. 40 C
(Can substitute 100 C chopped
lean meat for cottage
cheese)
1 small head celery tender leaves
and all........................... 25 C
1 slice bread or equivalent.........100 C
Butter 1/2, pat..................... 50 C
1 dish plain stewed tomatoes,
squash, carrots, spinach or
onions, etc....................... 25 C
5 almonds or 5 peanuts or 2
large walnuts..................... 50 C
10 raisins.......................... 50 C
-----
Total............................650 C
------
Grand Total.....................1200 C

_Finished But Not Famished_

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| WEEKLY WEIGHT CHART |
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| Month | 1st Week | 2nd Week | 3rd Week | 4th Week | 5th Week |
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+
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+----------+----------+----------+----------+----------+----------+

+-----------------------------------------------------------+
| TOTAL C. PER DAY |
+-----------------------------------------------------------+
| Month | Sun. | Mon. | Tues.| Wed. | Thur.| Fri. | Sat. |
+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
| | | | | | | | |
+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+
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+----------+------+------+------+------+------+------+------+