|
|
|
|
| Meats, Fish: | Avoid: Marbled beef, duck, and goose (remove the skin from poultry); processed meats: luncheon meats (salami, bologna); frankfurters and fast-food hamburgers (they're loaded with fat); organ meats (kidneys, liver); and canned fish packed in oil. | Meats: Choose lean meats (chickens, turkey, lamb, veal, and nonfatty cuts of beef). Make sure to trim all visible fat from meat before cooking and remove the skin from poultry. Fish: Choose fresh or frozen fish, canned fish packed in water, and shellfish (lobster and shrimp should be limited to 2 x per week: other shellfish can be eaten 3 x or more). Meats and fish should be broiled (pan or oven) or baked on a rack. Red meat is okay to eat as long as it's lean. For most people, 6 oz of poultry, fish, or lean meat is plenty. |
| Eggs: | Limit eggs (yolks) to 4 per week, including those used in cooking. | Use egg substitutes and egg whites freely. Limit the use of egg yolks to a maximum oof 4 per week, including those used in cooking. |
| Fruits: | Avoid coconuts, which are rich in saturated fats. | Eat fresh fruit every day. Be use to have at least 1 citrus fruit daily. Frozen or canned fruit with no added sugar or syrup may also be used. |
| Vegetables: | Eat avocados and olives sparingly (the allowed dietary intake is so small, it may be better to avoid them). Starchy vegetables (potatoes, corn, lima beans, dried peas, beans) may be used as substitutes for a serving of bread or cereal. | Eat most vegetables freely (see exceptions above). One dark green (string beans, spinach) or 1 deep yellow (squash) is recommended daily (corn, lima beans, etc., should be eaten sparingly since they are regarded as breads because of their starch content). Cauliflower, broccoli, celery, and potato skins are recommended for their fiber content. (Fiber is associated with cholesterol reduction.) Avocados and olives are high in monounsaturated fat and calories. Eat them sparingly. The healthiest way to prepare vegetables is to steam them, but boiling, straining, and braising with polyunsaturated or monounsaturated oil are other alternatives. |
| Beans: | Avoid commercially baked beans with sugar and/or pork added. | Dried peas or beans may be used as a bread substitute. |
| Nuts: | Eat peanuts and walnuts sparingly. Limit all nuts as they are high in calories. |
Nuts are high in fat and calories, although most of the fat is unsaturated and there's no cholesterol. Because most are unlikely to raise cholestrerol, nuts are a good protein alternative to meat. Almonds, walnuts, and peanuts may be used sparingly (1 tablespoon), mainly for caloric reasons. |
| Breads/Grains: | Avoid any baked goods with shortening and/or sugar, as well as commercial mixes with dried eggs and whole milk. Avoid sweet rolls, doughnuts, breakfast pastries (Danish). | Use whole-grain or enriched breads. Crackers and melba toast may also be used as bread substitutes, as may pasta, rice, or corn. |
| Cereals: | Avoid sweetened packaged cereal. | Choose cereals (such as oatmeal) that are high in fiber and oat bran. Stay away from presweetened cereals or cereals that list sugar as a major ingredient. Read labels. |
| Milk Products: | Avoid whole milk and whole-milk packaged goods, cream, ice cream, puddings made with whole milk, whole-milk yogurts and cheeses, and nondairy cream substitutes. | Choose skim milk or 99% fat-free milk. Also, buy low-fat cheese such as farmer's cheese, part-skim mozzarella, ricotta, or low-fat cottage cheese. Use only low-fat yogurt - some yogurts are very high in grams of fat. |
| Fats, Oils: | Avoid butter, lard, animal fats, bacon drippings, gravies, cream sauces, and palm and coconut oils. All of these are very high in saturated fats. Examine labels on "cholesterol-free" products for "hydrogenated fats." These are oil that have been hardened into solids and, in the process, become saturated. Margarine is one example. | Use vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower, soybean, corn, and cottonseed). Canola and olive oil are also very good choices. Very small amounts of margarine may be used but read labels - margarine is hydrogenated and offsets the benefit of using unsaturated oils. |
| Desserts, Snacks: | Avoid fried snack foods (such as potato chips), chocolate, candies, jams, jellies, syrups, and hydrogenated peanut butter. | Limit snacking. Low-fat snacks include: ice-milk, sherbet, unflavored gelatin or gelatin flavored with a sugar substitute, pudding made with skim milk, egg-white soufflés, or air-popped popcorn. |
| Beverages: | Avoid sugared fruit juices and soft drinks and cocoa made with whole milk and/or sugar. When using alcohol (1 oz liquor, 5 oz beer, or 2.5 oz dry table wine per serving), 1 serving must be substituted for 1 bread or cereal serving. Limit alcohol to 2 servings per day. | Choose fresh fruit juices (approximately 4 oz per day), black
coffee, plain or herbal teas, sugar-free soft drinks, club soda or seltzer(salt-free),
or cocoa made with skim milk.
Alcohol: Limit to 2 servings per day (see above for serving information). |
| Special Notes: |
|
Use the following freely:
|