Visible Fats and Oils
Strictly limit fatty meats, cooking and salad oils, sauces,
dressing and shortening. Use margarine and nuts very sparingly.
Limit sugar, honey, molasses, syrups, pies, cakes, pastries,
candy, cookies, soft drinks, and sugar-rich desserts-like pudding
and ice cream. Save these foods for special occasions.
Foods containing cholesterol
Try to limit meat, sausage, eggs yolks, and liver. Limit dairy
products, if used, cook with low-fat cheese or non-fat milk
products. If you eat fish and poultry, use them sparingly.
Use minimal salt during cooking. Banish the saltshaker. Strictly
limit highly salted products like pickles, crackers, soy sauce,
salted popcorn, nuts, chips, pretzels, and garlic salt.
Avoid alcohol in all forms, as well as caffeinated beverages
such as coffee, colas and black tea.
Freely use brown rice, millet, barley, corn, wheat and rye. Also
eat freely of whole-grain products, such as breads, pastas, shredded
wheat and tortillas.
Tubers and Legumes
Freely use all kinds of white potatoes, sweet potatoes, and yams
(without high-fat toppings). Enjoy peas and beans of every kind.
Fruits and vegetables
Eat several fresh, whole fruits every day. Limit fiber-poor
fruit juices and fruits canned in syrup. Eat a variety of vegetables
daily. Enjoy fresh salads with low-calories, low- salt dressings.
Drink six to eight glasses of water a day. Vary the routine with
a twist of lemon or occasional herbal teas.
Enjoy hot, multi-grain cereals, fresh fruit, and whole-wheat
toast. Jump start your day!