_Before giving any menus, let me first of all impress upon the reader the importance of eating slowly, of good cheer, of light conversation during a meal, and of thoroughly masticating the food. Remember it is the food_ ASSIMILATED, _which nourishes_. The following menus allow sufficient food for average conditions, when the vital organs are normal. Fruit, as previously stated, contains a very small quantity of nutrition. It is more valuable for its diuretic effect; and to stimulate the appetite; for this reason it may well be eaten before a meal. The citrous fruits tend to neutralize too strong acids of the blood, increasing its alkalinity. For this reason, also, they are best before a meal, particularly before breakfast; they have a more laxative and cleansing effect if eaten before the other food. The custom has been, however, to eat fruits after dinner for dessert and they are so given on the following menus. * * * * * [Sidenote: Sedentary Occupation] The following diet is for one who has attained full growth and who walks a few blocks a day. The diet may seem light, but where one is sitting indoor most of the time, and has little outdoor exercise, less waste protein is oxidized and less starch, fat and sugar are required for heat and energy. If too much carbonaceous food is consumed, one will store up too much and become too large. If more protein is consumed than is oxidized and eliminated one is liable to neuralgic or rheumatic difficulties. Every person at sedentary employment should, without fail, exercise each day as suggested on pages 104 to 107. In nearly all of the following menus coffee and tea have been omitted because, as before stated, they are not foods, but _stimulants_ and the caffein and thein may overstimulate the nerves and the heart. They retard digestion. Some other warm drink should be substituted where there is digestive disturbance, or where the digestion is weak. They should never at any time be used strong. They are used for their pleasing flavor and where one has difficulty in governing the desire for them, sufficient may be used to flavor the water. The following is a suggestive diet for one who is not active: BREAKFAST Fruit, Cereal or Toast Coffee, Dry toast (two slices), or two muffins or two gems. If one has taken brisk exercise, as suggested above, or is to take a brisk walk of a mile or two, a dish of oatmeal or some other cereal with cream and sugar, may be added. LUNCH Creamed soup, or pureé with crackers or dry toast. Sandwich and fruit, or two slices of bread and butter with fruit. Cup of custard or one piece of cake and milk or two cookies. A glass of milk or buttermilk. If pureé of peas or beans is used the sandwich may be omitted and one slice of bread is sufficient. DINNER Meat, gravy, potatoes or rice. One vegetable, green peas, green beans, cauliflower, greens, corn. (Do not use dried baked beans or dried peas with lean meat.)