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Brown Bread.— Wholemeal flour is much more nourishing than white
flour. A liking for brown bread is easily learnt.
Oatmeal.— Coarse oatmeal is the best for porridge or gruel.
Vegetables.— Carrots, turnips, beetroot, parsnips, onions, peas,
lentils, potatoes are all good. Potato must not be the only vegetable.
Some cabbage, turnip tops, spinach, lettuce or watercress should be
eaten daily. Try to obtain the vegetables fresh every day. No soda
should be used in cooking greens.
Fruit.— Oranges, apples, bananas can be got all the year round.
Grapes, plums, gooseberries, strawberries, cherries, pears are cheap in
season. Some form of raw fruit should be eaten daily.
Eggs.— Buy a fresh one whenever it can be afforded.
Unfortunately many of these foods are expensive; but money can
often be saved to buy them if less than usual is spent on food that is not
so nourishing; for example, bacon, tea, white bread, sugar, jam, rice,
tapioca, and above all, on sweets for children.
Cod Liver Oil.— A dessertspoonful of a good cod liver oil daily is
recommended during the winter, from October to May, especially if there
is a shortage of milk, butter and fat.
Drinks.—Plenty of fresh water should be taken daily, milk and cocoa,
but no alcohol. When tea is taken it must be fresh and not strong.
Baths.—A daily bath should be taken if possible.
Clothes.—Avoid anything tight around the waist and breasts. Use
suspenders; garters tend to increase varicose veins. Clothing should
hang from the shoulders. Lace shoes, roomy, with leather heels of low
to medium height, should be worn. High heels are the cause of many
falls during the later months, when balance is easily upset.
Fresh Air and Sunlight are very important. As far as possible
windows should be kept open both day and night.
Exercise.—At least one daily walk must be taken. When doing
housework avoid sudden strains and the lifting or moving of heavy articles.
Heavy work, such as carrying coals and water upstairs, must not be done
during the last months.