436 BIOLOGY FOR BEGINNERS 



and other vegetables (if fiber is rejected), eggs, custards, digested 

 cheese (such as cottage cheese, cream cheeses, pineapple cheese, 

 Swiss cheese, Cheddar cheese, etc.), curds, whey, vegetables, if 

 fiber is swallowed, sugar, chocolate, and cocoa, putrefactive cheeses 

 (such as Limburger, Rochefort, etc.), fish, shellfish, game, poultry, 

 meats, liver, sweetbreads, meat soups, beef tea, bouillon, meat 

 extracts, tea and coffee, condiments (other than salt), and alcohol. 

 None of these should be absolutely excluded, unless it be the last 

 half dozen, which, with tobacco, are best dispensed with for reasons 

 of health. Instead of excluding specific food, it is safer to follow 

 appetite, merely giving the benefit of the doubt between two foods, 

 equally palatable, to the one higher in the list. In general, hard 

 and dry foods are preferable to soft and wet foods. Use some raw 

 foods nuts, fruits, salads, milk, or other daily. 



The amount of proteid required is much less than ordinarily 

 consumed. Through thorough mastication the amount of proteid 

 is automatically reduced to its proper level. 



The sudden or artificial reduction in proteid to the ideal standard 

 is apt to produce temporarily a " sour stomach," unless fats be 

 used abundantly. 



To balance each meal is of the utmost importance. When one can 

 trust the appetite, it is an almost infallible method of balancing, 

 but some knowledge of foods will help. The aim, however, should 

 always be and this cannot be too often repeated to educate 

 the appetite to the point of deciding all these questions auto- 

 matically. 



Exercise and Rest. The hygienic life should have a proper 

 balance between rest and exercise of various kinds, physical and 

 mental. Generally every muscle in the body should be exercised 

 daily. 



Muscular exercise should hold the attention, and call into play 

 will power. Exercise should be enjoyed as play, not endured as 

 work. 



The most beneficial exercises are those which stimulate the 

 action of the heart and lungs, such as rapid walking, running, hill 

 climbing, and swimming. 



