on, or
eczema, &c., may take 2 oz. of cheese and an onion with their bread,
or a hard-boiled egg. This simple meal can be easily carried to work,
or on a journey. Wholemeal biscuits or Allinson rusks may be used
instead of bread if one is on a walking tour, cycling trip, or boating
excursion, or even on ordinary occasions for a change.

Of cooked dinners, the simplest is that composed of potatoes baked,
steamed, or boiled in their skins, eaten with another vegetable,
sauce, and the wholemeal bread. Baked potatoes are the most wholesome,
and their skins should always be eaten; steamed potatoes are next;
whilst boiled ones, especially if peeled, are not nearly so good. Any
seasonable vegetable may be steamed and eaten with the potatoes, such
as cauliflower, cabbage, sprouts, broccoli, carrot, turnip, beetroot,
parsnips, or boiled celery, or onions. Recipes for the sauces used
with this course will be found in another part of the book; they may
be parsley, onion, caper, tomato, or brown gravy sauce. This dinner
may be varied by adding to it a poached, fried, or boiled egg. As a
second course, baked apples, or stewed fresh fruit and bread may be
eaten; or Allinson bread pudding, or rice, sago, tapioca, or macaroni
pudding with stewed fruit. Persons troubled with piles, varicose
veins, varicocele, or constipation must avoid this dinner as much as
possible. If they do eat it they must be sure to eat the skins of the
potatoes, and take the Allinson bread pudding or bread and fruit
afterwards, avoiding puddings of rice, sago, tapioca, or macaroni.

IV.

EVENING MEAL.

Evening meal or tea meal should be the last meal at which solid food
is eaten. It should always be a light one, and the later it is eaten
the less substantial it should be. Heavy or hard work after tea is no
excuse for a supper. This meal must be taken at least three hours
before retiring. From 4 to 6 oz. of Allinson wholemeal bread may be
allowed with a poached or lightly boiled egg, a salad, or fruit, or
some kind of green food. The fluid drunk may be Brunak, cocoa, milk
and water, bran tea, or even plain water, boiled and taken cool. Those
who are restless at night, nervous, or sleepless must not drink tea at
this meal. Fruit in the evening is not considered good, and when taken
it should be cooked rather than raw. Boiled celery will be found to be
lighter on the stomach at this meal than the raw vegetable. When it is
boiled, as little water as pos