ome of the heat caused by the burning up of food whilst
they are at work. If No. II. breakfast is taken, 6 to 8 oz. of meal
may be allowed. If No. III. breakfast is eaten, then 6 or 8 oz. of
bread and 2 pint of milk may be taken.

N.B.--Women require about a quarter less food than men do, and must
arrange the quantity accordingly.

II.

MIDDAY MEALS.

The meal in the middle of the day must vary according to the work to
be done after it. If much mental strain has to be borne or business
done, the meal must be a light one, and should be lunch rather than
dinner. Those engaged in hard physical work should make their chief
meal about midday, and have a light repast in the evening.

LUNCH.--One of the simplest lunches is that composed of Allinson
wholemeal bread and fruit. From 6 to 8 oz. of bread may be eaten, and
about 1/2 lb. of any raw fruit that is in season; afterwards a glass
of lemon water or bran tea, Brunak, or a cup of thin, cool, and not
too sweet cocoa may be taken, or a tumbler of milk and water slowly
sipped. The fruit may be advantageously replaced by a salad, which is
a pleasant change from fruit, and sits as lightly on the stomach.
Wholemeal biscuits and fruit, with a cup of fluid, form another good
lunch. A basin of any kind of porridge with milk, but without sugar,
also makes a light and good midday repast; or a basin of thin
vegetable soup and bread, or macaroni, or even plain vegetables. The
best lunch of all will be found in Allinson wholemeal bread, and salad
or fruit, as it is not wise to burden the system with too much cooked
food, and one never feels so light after made dishes as after bread
and fruit.

Labouring men who wish to take something with them to work will find
12 oz. of Allinson wholemeal bread, 1/2 lb. fresh fruit, and a large
mug of Brunak or cocoa satisfy them well; or instead of cocoa they may
have milk and water, lemon water, lemonade, oatmeal water, or some
harmless non-alcoholic drink. Another good meal is made from 1/2 lb.
of the wholemeal bread and butter, and a 1/4 lb. of peas pudding
spread between the slices. The peas can be flavoured with a little
pepper, salt, and mustard by those who still cling to condiments. 12
oz. of the wholemeal bread, 2 or 3 oz. of cheese, some raw fruit, or
an onion, celery, watercress, or other greenstuff, with a large cup of
fluid, form another good meal. 1/2 lb. of coarse oatmeal or crushed
wheat made into porridge the day before,