The Birmingham age-herald., 1923-03-25
ROAD TO GOOD HEALTH

II we were ulSCuSslnG only tHe reducing of your weight, could lay down some cut and dried rules en- titled, These Things You Should Eat and These Things You Should Not Eat" would have to entirely eliminate all sugars and starches from your diet and many other foods that are necessary for your health. although they are fattenng. But you see you have gained nothing if you reduce in weight and feel weak ened and look shrivelled in your ap- pearance. I have always maintained that the regulation of weight should be considered in such a manner that the patient gains in health and beau
 ty by the reduction.
 If you, therefore, follow closely the regime I will lay out for you, you will find to your surprise that I have allowed some fat forming foods. have done this with a two-fold ob- ject. In the first place during the
 winter season these foods keep up the heat of the body, which is an item to be reckoned with these cold days. In the second place some of
 these fat forming foods, such as
 butter, contain such important vita mines that I do not wish to eliminate
 them entirely from you'd diet. I wish
 you would try to understand this in
 the beginning of this course as it is imporant in relation to your health But although I allowed certain fat forming foods on your diet list, you must see that these are taken in moderate quantities. and you must regulate the quantity yourself or
 else you will not see substantial reduction.
 If I should be asked what is the first thing necessary to do in chang
 ing the diet of a person desirous of reducing I would say to change her habits of eating, as has been my experience that most people who are overweight have habit of bolting their food instead of thoroughly | masticating it. This is one of the reasons why she eats more than she realizes and the food is not assiml- ated as it ought to be. Food bolted down is usually, followed by cuick sallow of water and the drinking of liquid with the meals always has . tendency to put weight on you. This list contains foods that you should try to eliminate entirely from your diet or else use as sparingly as consistent with your particular occu- patton, the season of the year and your age.
 Pork. ham an dthe fat of any meat. Rich gravies, stuffings and dress ings.
 Heavy cream, whole milk and all cheese (except cottage cht cse). Cereals or cereal products in any form.
 Pancakes, hot breads and mullins. syrups, molasses, etc.
 Pat-toes. rice. beans, macaroni, corn. dried beans and lentils. Olive oil and sreaseSof all kinds. Cake, pie and any ric.. passry. Puddings made of fattering com binations.
 Candy in any form.
 You will notice that I have al- lowed you bacon and butter. These are both fattenins, but as they are tl.c only fats have all. ,sed you and they are rich in health-givi..g ele- ments you may ha' the-.- in mod
 crate quantities.
 You m:. drink glass of .kimmed
 milk or ne cup of cocoa iade from skinned milk for your lur h or sup per and if you do take coffee for your breakfast, it must not be more than one cup and that. without sugar and milk. Of course, it is b, tier not to drink it all all.
 Remember also that foods hich in themselves are not materially fatten~ ing when continued with others will aL to your weight. Keep your diet, therefore. as simple as possible and as you eliminate oic after the other of the fattering foods from the above forbidden list, always replace it with a non-fatterning food, preferably fruit or vegetable, as the object is not to starve yourself bu U cease storing up surplus fat in your body Spinach, for instance, ic a vegetable
 of which you can eat plentifully. It is rich in iron and therefore gives
 you better blood ard. as many fat
 people are anaemic, it is to be rec
 commended.
 ID take the place 0 the sweets that you have cut out from our diet list,
 you will find that uates, figs, and very modest amount of honey fill the gap beautifully and are mucth more healthful u an the refined sugar.
 You must be careful to guard against constipation and this is best done by choosing laxati-' foods. So be sure but you haze plenty of fruit and green leafy vegetable
 If you avoid using much seasoning on your food you will find that your
 
 cultivate a taste for vegetables in their natural state, that is just cook ed in sufficient water to keep them from burning and boiled long enough to absorb the waters
 have already printed a model day plan for you and alongside of that chart place this list of forbidden foods. and be as faithful in sticking to the right diet as you are in per.t forming you exercises and other suggestions. If eliminating these foods from your diet should make you feel at all faint, this need not alarm you. as it is an indication of false hunger and a glass of water slipped slowly will soon restore your | comfort.
 Many of you have become stout be- l cause of the nibbling habit. This must be broken off at once Nothing | must be taken between meals save | more fattening diet than you real of fruit and many of you are eating, realize because be( wrst etaoin shr