all hearty foods and
as a rule one should lead a fairly active life to enjoy and digest them
satisfactorily. The same may be said of dried peas. Lentils belong in
the same class and are very similar to the bean in its nourishing
elements. Beans, peas and lentils form a class known as the
legumes, and contain a high percentage of protein.

Nuts of all kinds make splendid meat substitutes, though they may
sometimes be found rich for a weak stomach. They need to be used in
small quantities and should be eaten only at meal-time. Peanuts really
belong to the legume family, but are quite as good as any kind of
nuts. The only mistake in their use lies in the habit of eating them
between meals. Peanut butter and nut butters are of value. When nuts
are easily digested they are satisfactory in every way.

Perhaps the most popular meat substitute is the egg. Do not, however,
entertain the idea that you are not eating any meat products when eggs
are included in your diet. Eggs must be classed as animal food, but they
are very nourishing. They contain a good supply of lime, sulphur,
iron, phosphorus and other mineral salts in addition to their protein
and fats. It may also be said that milk should be classed as animal
food, though it is of special value from a nutritive standpoint. Milk,
cheese and other milk products naturally make good substitutes for meat.
Butter is a practically pure fat and will not take the place of meat
in supplying protein, although it will take the place of the fatty
portions of the meat. Cheese is often appropriately placed at the last
part of the meal, and the statement that it will to a certain extent
help to digest a hearty meal if but a small quantity is taken has
been proven accurate in numerous cases.

As a milk product buttermilk may be particularly recommended as a meat
substitute if one uses a considerable quantity of it. We
should distinguish, however, between real buttermilk and the fermented
milk or sour milk which is often sold in cities under the name of
buttermilk. Fermented milk is highly recommended for all food purposes
and is undoubtedly conducive to health, but from the standpoint of
nutrition it has practically the same value as fresh milk. The true
buttermilk, however, from which the fat-forming elements have been
extracted in the form of butter, is a more purely protein product. If
you use sufficient buttermilk, that is to say, two qua