Variety of foods is necessary, for monotony of even the best kinds leads to satiety, loss of appetite, loathing of food, and subsequent ill-health. Vegetables and fruits are absolutely essential, but raw fruits are not so easily digested as cooked. Salads, lettuce, water-cress, green onions, celery, tomatoes, etc., are so valuable for the juices contained in them that they cannot be too strongly recommended to those who can digest them. Similar juices are contained in cabbage, cauliflower, spinach, etc., but these are lost to a very great measure in the cooking.
Oranges, lemons, grapes, strawberries, and bananas contain equally valuable juices, and may be eaten raw with advantage to the consumer; but apples, pears, plums, gooseberries, and many other fruits are better cooked before being eaten.
The simpler the meals, the less work will be expended in their preparation, and there is no advantage in an elaborate meal. The main thing is that the table should furnish a sufficient variety from day to day.
The following specimen dietary has been found to be most satisfactory for women with sedentary occupations. On it women have maintained good health and other women have regained their health:
Breakfast.—Fruit, bacon and eggs, breakfast hominy, rolls or toast and butter, a glass of milk, and one cup of coffee.
The fruit may be any raw fruit in season except apples or bananas; apples should always be cooked for breakfast because they are more easily digested; bananas are too heavy and indigestible to be served for breakfast. Stewed prunes are good and especially laxative.
Bacon is not a necessity, though it is an appetizer. Eggs may be served in any way, though they are most digestible when soft boiled or poached.
The hominy is boiled in water and served as a vegetable, with a little salt and butter, but no sugar.
For women with good digestion and taking more active exercise, oatmeal and cream may be substituted for the eggs, hominy, and glass of milk.
Luncheon may be served in a very appetizing way from the cold meat and vegetables which have been left from the previous day’s dinner in the form of stews, baked hash, etc. Stewed fruit should always be served, and oysters always make a nice dish for lunch.