Another point that must not be overlooked is that the quantities, and consequently the costs, here given are for four working men; that is to say, men engaged in moderately hard muscular labor.  Of course, different individuals differ greatly in their needs for food.  These figures express only general averages and are based upon the best information accessible.

A FEW POINTS TO BE CONSIDERED IN PLANNING MEALS.

Dietetic authorities advise people who are engaged in active muscular work to partake of the more substantial meal in the middle of the day, leaving such articles of food as soup—­which is a valuable stimulant after a day of hard work—­fruit, cake, etc., for the evening meal, when the system is too much exhausted to digest the more concentrated foods.  When men are obliged to take cold lunches in the middle of the day the housewife should see that the lunch basket contains the necessary nourishment in the form of cheese, cold meat, meat or fish sandwiches, hard boiled eggs, a fish or vegetable salad, cold pork and beans, rice pudding, whole wheat bread and butter, a bottle of milk or strained tea or coffee, pie, doughnuts, etc.

Remember, a man working in the open air or in a large building requires food which will not oxidize too quickly, or in other words, food which will keep up the fuel and force necessary for his work.  Supper in such cases should consist of a good broth or well made soup, and the lighter foods; but breakfast and dinner should be more substantial.  It is a question of economy to provide suitable food for the wage-earner.  The children may be equally well nourished on a less expensive diet, such as whole wheat bread and butter, milk puddings, fruit, green vegetables, cereals, milk, and meat once a day.

On the other hand the individual engaged in sedentary employment, such as book-keeping, teaching, needlework, etc., should dine later in the day, as it leaves a longer interval for digestion, which is much slower when the individual is confined in a close office or work-room, and where little exercise is taken.[5] Care should be taken in planning meals for this class to avoid food which requires much oxygen, such as fresh pork, fried food, sausage, warm bread, pastry, griddle cakes, etc.  The mid-day meal of a brain worker or business man should be light; a soup, glass of milk (hot or cold), fruit, bread and butter, vegetable salad, a broiled chop or steak, etc., are suitable for luncheon.

Special attention should be given to the diet of school children. (See p. 153.)

Students and children who are obliged to study at night should, as a rule, take some light nourishment before retiring; a biscuit, a piece of bread and butter, or a glass of hot milk, is sufficient.

Young girls, who are employed in shops, factories, etc., frequently hurry away to their work in the morning without taking a substantial breakfast.  It is needless to say that such action is sure to be followed by a physical breakdown.  A glass of hot milk or an egg beaten and added to a glass of milk will serve as an occasional substitute for a more substantial meal, but is not enough to sustain active exercise for any length of time.